Comparing Nutrients in 300 calories Oranges with Peel VS Beet Greens

Weight per 300 calories

• Oranges with Peel: 476g
• Beet Greens: 1364g

Oranges with Peel have 2.9 times more energy per 100g than Beet Greens. It has low energy density when compared to other foods. Raw Beet Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Beet Greens	32%	4%	64%

Macro Nutrients

	Oranges with Peel	Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	56.4% 21.4g	133% 50.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Beet Greens	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	479% 4309μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	111% 1.45mg	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	35.7% 143μg	51% 205μg	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	376% 338mg	455% 409mg	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	136% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4545% 5455μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Beet Greens	Recommended Dietary Allowance
Calcium	33.3% 333mg	160% 1595mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	289% 2.6mg	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	47.6% 3.8mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	NA	232% 5.33mg	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	15% 105mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	306% 10391mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	22.3% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	205% 3082mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	47% 5.2mg	11mg per day for Men 19-50 years
Water	10.6% 392g	33.5% 1241g	3700g per day for Men 19-50 years

Oranges With Peel VS Beet Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Beet Greens?

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

• 300 kcal of Raw Beet Greens contain 69.6 times more Vitamin A, 2.9 times more Vitamin B1, 12.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Beet Greens provide similar amounts of Vitamin C per 300 calories.
• Both Raw Oranges with Peel as well as Raw Beet Greens have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Beet Greens:

• 300 kcal of Raw Beet Greens contain 4.8 times more Calcium, 9.6 times more Copper, 9.2 times more Iron, 14.3 times more Magnesium, 5.3 times more Phosphorus, 11.1 times more Potassium, 3.7 times more Selenium, 323.6 times more Sodium, 9.9 times more Zinc and 3.2 times more Water than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.3 times more Carbohydrate than Beet Greens.
• While 300 kcal of Raw Beet Greens contain 2.4 times more Fiber and 4.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Beet Greens offer comparable quantities of Energy per 300 calories.
• Both Raw Oranges with Peel as well as Raw Beet Greens provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.