Comparing Nutrients in 1 pound Chilled Orange Juice VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Beet Greens	32%	4%	64%

Macro Nutrients

	Chilled Orange Juice	Beet Greens	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	15% 19.6g	130g per day for Men 19-50 years
Sugars	52% 37.7g	3.13% 2.27g	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	14% 10g	NA	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	% 9.43g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	44% 16.8g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Beet Greens	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	159% 1433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	37% 0.48mg	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	21.5% 86μg	17% 68μg	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	169% 152mg	151% 136mg	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	6.05% 0.91mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1512% 1814μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Beet Greens	Recommended Dietary Allowance
Calcium	5% 50mg	53% 531mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	96% 0.87mg	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	7.37% 0.59mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	77% 1.77mg	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	11% 77mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	102% 3456mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	68.3% 1025mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.7% 396g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Beet Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Chilled Orange Juice versus 1 lb of Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chilled Orange Juice vs Beet Greens:

• 1 pound of Chilled Orange Juice has 1.3 times more Vitamin B9 than Beet Greens.
• While 1 lb of Raw Beet Greens contains 158 times more Vitamin A, 2.2 times more Vitamin B1, 5.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 7.5 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Beet Greens provide similar amounts of Vitamin C per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chilled Orange Juice vs Beet Greens:

• 1 lb of Raw Beet Greens contains 10.6 times more Calcium, 4.5 times more Copper, 19.8 times more Iron, 6.4 times more Magnesium, 17 times more Manganese, 2.4 times more Phosphorus, 4.3 times more Potassium, 113 times more Sodium and 5.4 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Beet Greens contain similar levels of Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Raw Beet Greens lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chilled Orange Juice has 2.7 times more Carbohydrate and 16.6 times more Sugars than Beet Greens.
• While 1 lb of Raw Beet Greens contains 12.3 times more Fiber and 3.2 times more Protein than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Raw Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.