Comparing Nutrients in 7 ounces Beet Greens VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Beet Greens	Florida Oranges	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.6g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	25% 18g	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	19.3% 7.34g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Florida Oranges	Recommended Dietary Allowance
Vitamin A	69.7% 627μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	7.8% 0.1mg	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	7.44% 29.8μg	8.43% 33.7μg	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	66% 59.5mg	99% 89.3mg	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	20% 2.98mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	661% 794μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Florida Oranges	Recommended Dietary Allowance
Calcium	23.2% 232mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	8.6% 0.077mg	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	63.8% 5.1mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	2.07% 0.048mg	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	11.6% 81.4mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Beet Greens vs Florida Oranges:

• Raw Beet Greens have 28.7 times more Vitamin A, 5.5 times more Vitamin B2, 2.1 times more Vitamin B6, 8.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Vitamin C than Raw Beet Greens.
• Both Raw Beet Greens and Raw Florida Oranges have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Raw Beet Greens as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Beet Greens vs Florida Oranges:

• Raw Beet Greens have 2.7 times more Calcium, 4.9 times more Copper, 28.6 times more Iron, 7 times more Magnesium, 16.3 times more Manganese, 3.4 times more Phosphorus, 4.5 times more Potassium, 1.8 times more Selenium, more Sodium and 4.8 times more Zinc than Raw Florida Oranges.
• Both Raw Beet Greens and Raw Florida Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Beet Greens have 1.5 times more Fiber and 3.1 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.1 times more Energy, 2.7 times more Carbohydrate and 18.3 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.