Comparing Nutrients in 1 pound 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	4.7% 136kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	54% 70.3g	130g per day for Men 19-50 years
Sugars	41% 29.6g	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	1.25% 0.91g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	32.4% 0.42mg	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	33% 132μg	34% 136μg	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	14% 12.7mg	358% 322mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	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	8.16% 81.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	41.4% 3.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	9.7% 68mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 414g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.