Comparing Nutrients in 100 grams Oranges with Peel VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Oranges with Peel	Boiled Beet Greens	Recommended Dietary Allowance
Energy	2.17% 63kcal	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	12% 15.5g	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	12% 4.5g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	42.6% 383μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	9.75% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	27.7% 25mg	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	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

	Oranges with Peel	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	7% 70mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	10% 0.8mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Beet Greens per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Boiled Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Oranges with Peel have 2.1 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Beet Greens.
• While 100 g of Boiled and Drained Beet Greens contain 29.5 times more Vitamin A, 5.8 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Beet Greens provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 g of Boiled and Drained Beet Greens contain 1.6 times more Calcium, 4.4 times more Copper, 2.4 times more Iron, 4.9 times more Magnesium, 1.9 times more Phosphorus, 4.6 times more Potassium, 120.5 times more Sodium and 4.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Beet Greens contain similar levels of Water per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Boiled and Drained Beet Greens lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 2.3 times more Energy, 2.8 times more Carbohydrate and 1.6 times more Fiber than Boiled Beet Greens.
• While 100 g of Boiled and Drained Beet Greens contain 2 times more Protein than Raw Oranges with Peel .
• 100 grams of Boiled Beet Greens provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Beet Greens provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.