Comparing Nutrients in 1 pound 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	7.2% 209kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	25% 32.7g	130g per day for Men 19-50 years
Sugars	57% 41.5g	34.5% 25g	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	28.6% 11g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Beets	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	20% 0.26mg	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	19.3% 77μg	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	227% 204mg	20.7% 18.6mg	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	5.44% 0.82mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Beets	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3% 119μg	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	5.1% 0.41mg	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	56.6% 1.3mg	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	7.78% 54.4mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	58.7% 880mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Beets per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Florida Oranges has 2.9 times more Calcium than Canned Beets.
• While 1 lb 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 pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.