Comparing Nutrients in 1 kilogram Florida Oranges VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Beets	11%	4%	85%

Macro Nutrients

	Florida Oranges	Canned Beets	Recommended Dietary Allowance
Energy	16% 460kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	55.5% 72g	130g per day for Men 19-50 years
Sugars	126% 91g	76% 55g	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	63% 24g	47.4% 18g	38g per day for Men 19-50 years
Protein	12.5% 7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Beets	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	44% 0.57mg	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	42.5% 170μg	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	500% 450mg	45.6% 41mg	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	12% 1.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Beets	Recommended Dietary Allowance
Calcium	43% 430mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.58% 263μg	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	11.3% 0.9mg	228% 18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	125% 2.87mg	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	17% 120mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	129% 1940mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Beets per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Canned Beets:

• 1 kilogram of Florida Oranges has 10 times more Vitamin B1, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 11 times more Vitamin C than Canned Beets.
• While 1 kg of Canned Beets, Solids contains 1.8 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Beets provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Beets have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Florida Oranges as well as Canned Beets, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Canned Beets:

• 1 kilogram of Florida Oranges has 2.9 times more Calcium than Canned Beets.
• While 1 kg of Canned Beets, Solids contains 1.5 times more Copper, 20.2 times more Iron, 1.7 times more Magnesium, 12 times more Manganese, 1.4 times more Phosphorus and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Canned Beets contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 1 kilogram of Canned Beets lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Beets, Solids lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.6 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Fiber than Canned Beets.
• Both Raw Florida Oranges as well as Canned Beets, Solids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.