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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Beets with Liquids and Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	2.76% 2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 52.5g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	118% 45g	38g per day for Men 19-50 years
Protein	13% 7.3g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	18% 180mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	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	21.4% 150mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.7% 913g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids and Salt VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Beets with Liquids and Salt versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Oranges with Peel contains 10 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 25.4 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Oranges with Peel provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Beets Solids and Liquids with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Canned Beets with Liquids and Salt has 1.3 times more Magnesium, 71.5 times more Sodium and 3.1 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.9 times more Calcium, 1.3 times more Copper and 1.5 times more Phosphorus than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Oranges with Peel contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Canned Beets Solids and Liquids with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 2.1 times more Energy, 2.2 times more Carbohydrate, 3.8 times more Fiber and 1.8 times more Protein than Canned Beets Solids and Liquids with Salt.
• 1 kilogram of Canned Beets with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Beets Solids and Liquids with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.