Comparing Nutrients in 1 pound 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	4.85% 141kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	38.4% 50g	130g per day for Men 19-50 years
Sugars	34.5% 25g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11% 0.14mg	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	34% 136μg	27.2% 109μg	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	20.7% 18.6mg	152% 137mg	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	0.91% 0.14mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Canned Orange Juice	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	3.55% 142μg	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	103% 8.26mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	4.14% 0.095mg	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	11% 77mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	58.7% 880mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11% 413g	10.8% 398g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Canned Beets have insufficient amounts of Vitamin B1
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beets has 6 times more Fiber than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.5 times more Carbohydrate and 1.6 times more Sugars than Canned Beets, Solids.
• 1 pound 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 pound.