Comparing Nutrients in 7 ounces Oranges VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Oranges	Boiled Beet Greens	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	8.33% 11g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	1.64% 1.2g	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	12.5% 4.76g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	84.5% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	20% 0.26mg	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	15% 59.5μg	6.95% 27.8μg	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	117% 106mg	55% 49.4mg	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	2.4% 0.36mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	800% 960μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	55.3% 0.5mg	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	2.5% 0.2mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	44.3% 1.02mg	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	3.97% 27.8mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	53% 1804mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.1 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 34.8 times more Vitamin A, 1.3 times more Vitamin B1, 7.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, 10.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Beet Greens contain 2.9 times more Calcium, 5.6 times more Copper, 19 times more Iron, 6.8 times more Magnesium, 20.6 times more Manganese, 2.9 times more Phosphorus, 5 times more Potassium, 1.8 times more Selenium, more Sodium and 7.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Beet Greens have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 1.7 times more Energy, 2.2 times more Carbohydrate and 15.6 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 2.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Beet Greens have similar amounts of Fiber per 7 oz.
• Both Raw Oranges as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.