Comparing Nutrients in 1 kilogram Canned Beets VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Beets	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.7% 310kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	84.7% 110g	130g per day for Men 19-50 years
Sugars	76% 55g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	47.4% 18g	7.9% 3g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	24% 0.31mg	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	75% 300μg	60% 240μg	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	45.6% 41mg	334% 301mg	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	2% 0.3mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Canned Orange Juice	Recommended Dietary Allowance
Calcium	15% 150mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	6.58% 263μg	7.83% 313μg	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	228% 18mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	9.13% 0.21mg	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	24.3% 170mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	129% 1940mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24.6% 910g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Beets versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Beets vs Canned Orange Juice:

• 1 kilogram of Canned Beets has 1.9 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 3.9 times more Vitamin B1 and 7.3 times more Vitamin C than Canned Beets, Solids.
• Both Canned Beets and Canned Orange Juice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Beets have insufficient amounts of Vitamin B1
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2
• Both Canned Beets, Solids as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Beets vs Canned Orange Juice:

• 1 kilogram of Canned Beets has 2.7 times more Copper, 18.2 times more Iron, 1.7 times more Magnesium, 13.7 times more Manganese and 48.5 times more Sodium than Canned Orange Juice.
• Both Canned Beets and Canned Orange Juice contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Canned Beets, Solids as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Fluoride, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Beets has 6 times more Fiber than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.5 times more Carbohydrate and 1.6 times more Sugars than Canned Beets, Solids.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Fiber
• Both Canned Beets, Solids as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.