Comparing Nutrients in 300 calories Florida Oranges VS Canned Beets with Liquids and Salt

Weight per 300 calories

• Florida Oranges: 652g
• Canned Beets with Liquids and Salt: 1000g

Florida Oranges have 1.5 times more energy per 100g than Canned Beets with Liquids and Salt. It has low energy density when compared to other foods. Canned Beets Solids and Liquids with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	55% 71.4g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	90% 65.3g	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	2.76% 2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 52.5g	g per day for Men 19-50 years
Fiber	41% 15.7g	31.6% 12g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	42.3% 0.55mg	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	27.7% 111μg	72.5% 290μg	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	326% 293mg	31% 28mg	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	7.83% 1.17mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	28% 280mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.58% 263μg	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	7.34% 0.59mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	179% 4.1mg	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	11% 78.3mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	15.4% 568g	24.7% 913g	3700g per day for Men 19-50 years

Florida Oranges VS Canned Beets With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Canned Beets with Liquids and Salt?

Lets compare vitamin content per 300 calories of Florida Oranges vs Canned Beets with Liquids and Salt:

• 300 calories of Florida Oranges have 7.2 times more Vitamin A, 6.5 times more Vitamin B1, 1.7 times more Vitamin B3, 10.5 times more Vitamin C and 3.9 times more Vitamin E than Canned Beets with Liquids and Salt.
• While 300 kcal of Canned Beets Solids and Liquids with Salt contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Beets with Liquids and Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Florida Oranges as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Canned Beets with Liquids and Salt:

• 300 calories of Florida Oranges have 1.6 times more Calcium than Canned Beets with Liquids and Salt.
• While 300 kcal of Canned Beets Solids and Liquids with Salt contain 1.7 times more Copper, 12.4 times more Iron, 2.8 times more Magnesium, 26.3 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, more Sodium, 6.5 times more Zinc and 1.6 times more Water than Raw Florida Oranges.
• 300 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Raw Florida Oranges as well as Canned Beets Solids and Liquids with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 1.3 times more Fiber than Canned Beets with Liquids and Salt.
• While 300 kcal of Canned Beets Solids and Liquids with Salt contain 1.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Canned Beets with Liquids and Salt offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Raw Florida Oranges as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.