Comparing Nutrients in 1 pound Navel Oranges VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Navel Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	7.66% 222kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	63.4% 82.5g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	30% 11.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	12% 11mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	19.5% 195mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	7.37% 0.59mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	47.5% 1.1mg	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	15% 104mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.83% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Canned Harvard Beets with Liquids:

• Raw Navel Oranges have 12 times more Vitamin A, 6.8 times more Vitamin B1, 5.1 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 24.6 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Raw Navel Oranges and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Raw Navel Oranges as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Canned Harvard Beets with Liquids:

• Raw Navel Oranges have 3.9 times more Calcium and 1.4 times more Phosphorus than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.5 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 8.3 times more Manganese, more Selenium, 162 times more Sodium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Harvard Beets Solids and Liquids have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Harvard Beets Solids and Liquids contain 1.5 times more Energy and 1.4 times more Carbohydrate than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Harvard Beets Solids and Liquids have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Navel Oranges as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.