Comparing Nutrients in 7 ounces Canned Orange Juice VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Beet Greens	32%	4%	64%

Macro Nutrients

	Canned Orange Juice	Beet Greens	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	24% 17.4g	1.37% 0.99g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Beet Greens	Recommended Dietary Allowance
Vitamin A	2% 18μg	69.7% 627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	16% 0.21mg	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	12% 47.6μg	7.44% 29.8μg	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	66.4% 59.7mg	66% 59.5mg	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	2.65% 0.4mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	661% 794μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Beet Greens	Recommended Dietary Allowance
Calcium	2% 20mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	33.7% 0.78mg	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	4.8% 33.7mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Beet Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Beet Greens:

• 7 ounces of Canned Orange Juice have 1.6 times more Vitamin B9 than Beet Greens.
• While 7 oz of Raw Beet Greens contain 35.1 times more Vitamin A, 2.6 times more Vitamin B1, 10.5 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6, 7.5 times more Vitamin E and 4000 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Beet Greens provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Beet Greens:

• 7 oz of Raw Beet Greens contain 11.7 times more Calcium, 8.7 times more Copper, 25.7 times more Iron, 7 times more Magnesium, 18.6 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Potassium, 56.5 times more Sodium and 9.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Beet Greens contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Beet Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 2.5 times more Carbohydrate and 17.5 times more Sugars than Beet Greens.
• While 7 oz of Raw Beet Greens contain 12.3 times more Fiber and 3.2 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.