Comparing Nutrients in 1 pound Florida Oranges VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Florida Oranges	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	7.2% 209kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.61% 0.1g	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% 32.4g	130g per day for Men 19-50 years
Sugars	57% 41.5g	41% 29.6g	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	1.25% 0.91g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	28.6% 11g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Beets with Liquids and Salt	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	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	19% 0.25mg	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	33% 132μg	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	14% 12.7mg	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 with Liquids and Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	21.7% 0.2mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	81% 1.86mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	21.2% 721mg	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	0% 0mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 414g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Florida Oranges has 10 times more Vitamin B1, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 16.1 times more Vitamin C than Canned Beets with Liquids and Salt.
• While 1 lb of Canned Beets Solids and Liquids with Salt contains 1.7 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Beets with Liquids and Salt provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Florida Oranges as well as Canned Beets Solids and Liquids with Salt 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 with Liquids and Salt:

• 1 pound of Florida Oranges has 2.4 times more Calcium than Canned Beets with Liquids and Salt.
• While 1 lb of Canned Beets Solids and Liquids with Salt contains 8.1 times more Iron, 1.8 times more Magnesium, 17.1 times more Manganese, more Sodium and 4.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Beets with Liquids and Salt contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Beets Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.6 times more Carbohydrate, 1.4 times more Sugars and 2 times more Fiber than Canned Beets with Liquids and Salt.
• Both Raw Florida Oranges as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.