Comparing Nutrients in 1 kilogram Canned Beets with Liquids and Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Beets with Liquids and Salt	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	96% 125g	130g per day for Men 19-50 years
Sugars	90% 65.3g	117% 85g	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	2.76% 2g	31% 22.5g	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	% 2.8g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 52.5g	% 42.8g	g per day for Men 19-50 years
Fiber	31.6% 12g	58% 22g	38g per day for Men 19-50 years
Protein	13% 7.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	60.8% 0.79mg	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	72.5% 290μg	85% 340μg	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	31% 28mg	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	18% 180mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	6.58% 263μg	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	91% 7.3mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	12.6% 0.29mg	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	21.4% 150mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.7% 913g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Beets with Liquids and Salt vs Navel Oranges:

• Raw Navel Oranges contain 12 times more Vitamin A, 6.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 21.1 times more Vitamin C and 5 times more Vitamin E than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Raw Navel Oranges have similar amounts of Vitamin B9 per 1 kg.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Canned Beets with Liquids and Salt vs Navel Oranges:

• Canned Beets Solids and Liquids with Salt have 5.6 times more Iron, 1.6 times more Magnesium, 14.2 times more Manganese, 143 times more Sodium and 4.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Calcium and 1.5 times more Phosphorus than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Raw Navel Oranges have similar amounts of Copper, Potassium and Water per 1 kg.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges contain 1.6 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Sugars, 11.3 times more Fructose and 1.8 times more Fiber than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Raw Navel Oranges have similar amounts of Protein per 1 kg.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.