Comparing Nutrients in 1 pound Valencia Oranges VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Valencia Oranges	Boiled Beet Greens	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	19% 24.8g	130g per day for Men 19-50 years
Sugars	NA	3.75% 2.72g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	34.6% 13g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	193% 1737μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	46% 0.6mg	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	44.2% 177μg	16% 63.5μg	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	244% 220mg	125% 113mg	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	NA	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1829% 2195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	18% 181mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	127% 1.14mg	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	5.1% 0.41mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	101% 2.33mg	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	24% 812mg	121% 4123mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Boiled Beet Greens:

• Raw Valencia Oranges have 2.8 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 31.9 times more Vitamin A, 1.3 times more Vitamin B1, 7.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 2.9 times more Calcium, 6.8 times more Copper, 21.1 times more Iron, 6.8 times more Magnesium, 22.3 times more Manganese, 2.4 times more Phosphorus, 5.1 times more Potassium, more Sodium and 8.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Beet Greens have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.8 times more Energy, 2.7 times more Omega 3 and 2.2 times more Carbohydrate than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 2.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Beet Greens have similar amounts of Fiber per 1 lb.
• Both Raw Valencia Oranges as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.