Comparing Nutrients in 1 pound Boiled Beets VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Boiled Beets	Fresh Orange juice	Recommended Dietary Allowance
Energy	6.9% 200kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45g	36.3% 47g	130g per day for Men 19-50 years
Sugars	50% 36g	52.6% 38g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	13.3% 9.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	24% 9.07g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	91% 363μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	252% 227mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Fresh Orange juice	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	44.8% 3.6mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	2.76% 0.064mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.6% 172mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Beets versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Beets vs Fresh Orange juice:

• 1 pound of Boiled Beets has 1.3 times more Vitamin B2, 1.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 13.9 times more Vitamin C than Boiled and Drained Beets.
• Both Boiled Beets and Fresh Orange juice provide similar amounts of Vitamin B3 per one pound.
• Both Boiled and Drained Beets as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Beets vs Fresh Orange juice:

• 1 pound of Boiled Beets has 1.7 times more Copper, 4 times more Iron, 2.1 times more Magnesium, 23.3 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium, 77 times more Sodium and 7 times more Zinc than Fresh Orange juice.
• Both Boiled Beets and Fresh Orange juice contain similar levels of Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Boiled and Drained Beets as well as Raw Orange juice lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Beets has 10 times more Fiber and 2.4 times more Protein than Fresh Orange juice.
• Both Boiled Beets and Fresh Orange juice offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Beets as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.