Comparing Nutrients in 300 calories Beet Greens VS Valencia Oranges

Weight per 300 calories

• Beet Greens: 1364g
• Valencia Oranges: 612g

Raw Valencia Oranges have 2.2 times more energy per unit of mass than Raw Beet Greens, which is low in comparison to other foods. Beet Greens having very low energy density.

Which food has more nutrients per 300 calories - Beet Greens or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Beet Greens	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	56% 72.8g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	NA	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	133% 50.5g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	53.6% 30g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	479% 4309μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.36mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	29.7% 0.39mg	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	51% 205μg	59.7% 239μg	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	455% 409mg	330% 297mg	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	136% 20.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4545% 5455μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Valencia Oranges	Recommended Dietary Allowance
Calcium	160% 1595mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	25% 0.23mg	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	438% 35mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	6.12% 0.14mg	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	80% 559mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	306% 10391mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	NA	55μg per day for Men 19-50 years
Sodium	205% 3082mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47% 5.2mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	33.5% 1241g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Beet Greens vs Valencia Oranges:

• Raw Beet Greens have 58.7 times more Vitamin A, 2.6 times more Vitamin B1, 12.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Beet Greens and Raw Valencia Oranges have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Beet Greens as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Beet Greens vs Valencia Oranges:

• Raw Beet Greens have 6.5 times more Calcium, 11.5 times more Copper, 63.6 times more Iron, 15.6 times more Magnesium, 37.9 times more Manganese, 5.4 times more Phosphorus, 9.5 times more Potassium, more Sodium, 14.1 times more Zinc and 2.3 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Beet Greens have 2.1 times more Omega 6, 3.3 times more Fiber and 4.7 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Omega 3 than Raw Beet Greens.
• Both Raw Beet Greens and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Beet Greens as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.