Comparing Nutrients in 1 pound Oranges with Peel VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Oranges with Peel	Boiled Beet Greens	Recommended Dietary Allowance
Energy	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	34.6% 13g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	193% 1737μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	31.8% 318mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	121% 4123mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	10% 373g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Beet Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Boiled Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oranges with Peel has 2.1 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Beet Greens.
• While 1 lb of Boiled and Drained Beet Greens contains 29.5 times more Vitamin A, 5.8 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Beet Greens provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 in one pound.

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

• 1 lb of Boiled and Drained Beet Greens contains 1.6 times more Calcium, 4.4 times more Copper, 2.4 times more Iron, 4.9 times more Magnesium, 1.9 times more Phosphorus, 4.6 times more Potassium, 120.5 times more Sodium and 4.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Beet Greens contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Boiled and Drained Beet Greens lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.3 times more Energy, 2.8 times more Carbohydrate and 1.6 times more Fiber than Boiled Beet Greens.
• While 1 lb of Boiled and Drained Beet Greens contains 2 times more Protein than Raw Oranges with Peel .
• 1 pound of Boiled Beet Greens provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Beet Greens provide inadequate amounts of Omega 3 and Omega 6 in one pound.