Comparing Nutrients in 100 calories Valencia Oranges VS Canned Harvard Beets with Liquids

Weight per 100 calories

• Valencia Oranges: 204g
• Canned Harvard Beets with Liquids: 137g

Canned Harvard Beets Solids and Liquids have 1.5 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Canned Harvard Beets with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Valencia Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.085% 0.082g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.039% 0.012g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.17% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.15% 0.025g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	NA	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	13.4% 5.1g	9% 3.42g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0.15% 1.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	1.14% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	5.27% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	0.72% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	5.8% 0.075mg	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	20% 79.6μg	9.93% 39.7μg	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	110% 99mg	3.65% 3.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	14.8% 0.13mg	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	2.3% 0.18mg	6.16% 0.49mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	14.4% 0.33mg	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	4.96% 34.7mg	3.33% 23.3mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	NA	2.74% 1.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.86% 0.32mg	11mg per day for Men 19-50 years
Water	4.76% 176g	2.97% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Canned Harvard Beets with Liquids:

• Raw Valencia Oranges have 17.9 times more Vitamin A, 13 times more Vitamin B1, 4.9 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 30.1 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Raw Valencia Oranges and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2 per 100 kcal.
• Both Raw Valencia Oranges as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Canned Harvard Beets with Liquids:

• Raw Valencia Oranges have 5.4 times more Calcium, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Water than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.8 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 7 times more Manganese, more Sodium and 2.6 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have 11.9 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Raw Valencia Oranges and Canned Harvard Beets Solids and Liquids have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Valencia Oranges as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.