Comparing Nutrients in 100 grams Valencia Oranges VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Valencia Oranges	Boiled Beet Greens	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	NA	0.83% 0.6g	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	6.58% 2.5g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	42.6% 383μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	9.75% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	10% 0.13mg	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	9.75% 39μg	3.5% 14μg	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	54% 48.5mg	27.7% 25mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	403% 484μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	4% 40mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	28% 0.25mg	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	1.13% 0.09mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	22.3% 0.51mg	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	2.43% 17mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Boiled Beet Greens:

• Raw Valencia Oranges have 2.8 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 31.9 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 and 2.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 2.9 times more Calcium, 6.8 times more Copper, 21.1 times more Iron, 6.8 times more Magnesium, 22.3 times more Manganese, 2.4 times more Phosphorus, 5.1 times more Potassium, more Sodium and 8.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Beet Greens have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 1.8 times more Energy, 2.7 times more Omega 3 and 2.2 times more Carbohydrate than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 2.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Beet Greens have similar amounts of Fiber per 100 g.
• Both Raw Valencia Oranges as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.