Comparing Nutrients in 7 ounces Oranges with Peel VS 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	4.3% 125kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.5% 8.93g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Beet Greens	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	69.7% 627μg	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	7.63% 0.099mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	66% 59.5mg	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	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	661% 794μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Beet Greens	Recommended Dietary Allowance
Calcium	14% 139mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	42% 0.38mg	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	20% 1.6mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Beet Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Beet Greens:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B9 and 2.4 times more Vitamin C than Beet Greens.
• While 7 oz of Raw Beet Greens contain 24.3 times more Vitamin A and 4.4 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Beet Greens provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Beet Greens have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Beet Greens:

• 7 oz of Raw Beet Greens contain 1.7 times more Calcium, 3.4 times more Copper, 3.2 times more Iron, 5 times more Magnesium, 1.9 times more Phosphorus, 3.9 times more Potassium, 113 times more Sodium and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Beet Greens contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Beet Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.9 times more Energy, 3.6 times more Carbohydrate and 1.2 times more Fiber than Beet Greens.
• While 7 oz of Raw Beet Greens contain 1.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Beet Greens provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Beet Greens provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Beet Greens

What are the health benefits of Oranges with Peel compared to Beet Greens?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and pectin. On the other hand, beet greens are rich in vitamins A, C, and K, as well as minerals like iron and calcium. Both are nutritious choices, but beet greens may offer more variety in terms of nutrients like iron and vitamin K.

Can I lose weight easier by eating more Oranges with Peel or Beet Greens?

Both oranges with peel and beet greens are nutritious options that can support weight loss. Oranges with peel are high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. The peel also contains additional nutrients like vitamin C and antioxidants. Beet greens are low in calories but high in fiber and essential nutrients like vitamin K, vitamin A, and iron. Including a variety of fruits and vegetables in your diet, including oranges with peel and beet greens, can help support weight loss by providing essential nutrients and promoting satiety.

Should I eat more Oranges with Peel or more Beet Greens to gain more muscles while training consistently?

Both oranges with peel and beet greens are nutritious options for muscle gain, but beet greens are a better choice due to their higher protein content and lower sugar content compared to oranges. Beet greens are also rich in iron, which is important for muscle function and overall energy levels. Incorporating a variety of plant-based foods like beet greens, along with a balanced diet and consistent training, can help support muscle growth and recovery.

What is the environmental impact of producing Oranges with Peel compared to Beet Greens?

Oranges with peel have a higher environmental impact compared to beet greens because the production of oranges requires more water, land, and resources. Additionally, transportation of oranges over long distances contributes to carbon emissions. Beet greens, on the other hand, are a more sustainable option as they can be grown locally and have a smaller environmental footprint.