Comparing Nutrients in 14 ounces Canned Beets VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Beets	Oranges with Peel	Recommended Dietary Allowance
Energy	4.24% 123kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	30% 22g	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	19% 7.14g	47% 18g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	28.4% 0.37mg	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	29.8% 119μg	29.8% 119μg	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	18% 16.3mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	2.6% 104μg	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	90% 7.22mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	NA	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	9.64% 67.5mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.76% 361g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Beets versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Beets vs Oranges with Peel :

• 14 oz of Raw Oranges with Peel contain 10 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 17.3 times more Vitamin C than Canned Beets, Solids.
• Both Canned Beets and Oranges with Peel provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Beets have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Beets, Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Beets vs Oranges with Peel :

• 14 ounces of Canned Beets have 2.3 times more Iron, 1.2 times more Magnesium and 97 times more Sodium than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 4.7 times more Calcium, 1.3 times more Phosphorus and 1.3 times more Potassium than Canned Beets, Solids.
• Both Canned Beets and Oranges with Peel contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Canned Beets lack sufficient amounts of Calcium
• Both Canned Beets, Solids as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Oranges with Peel contain 2 times more Energy, 2.1 times more Carbohydrate, 2.5 times more Fiber and 1.4 times more Protein than Canned Beets, Solids.
• 14 ounces of Canned Beets provide inadequate amounts of Energy and Protein
• Both Canned Beets, Solids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.