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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Oranges with Peel	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	9.85% 286kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	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	17.4% 0.23mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10% 373g	11% 414g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Canned Beets with Liquids and Salt:

• 1 pound of Oranges with Peel has 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 with Liquids and Salt.
• Both Oranges with Peel and Canned Beets with Liquids and Salt 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 Raw Oranges with Peel as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 3.9 times more Calcium, 1.3 times more Copper, 1.5 times more Phosphorus and 1.2 times more Potassium than Canned Beets with Liquids and Salt.
• While 1 lb of Canned Beets Solids and Liquids with Salt contains 1.3 times more Magnesium, 71.5 times more Sodium and 3.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Beets with Liquids and Salt contain similar levels of Iron and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• 1 pound of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• Both Raw Oranges with Peel 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 Oranges with Peel has 2.1 times more Energy, 2.2 times more Carbohydrate, 3.8 times more Fiber and 1.8 times more Protein than Canned Beets with Liquids and Salt.
• 1 pound of Canned Beets with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.