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

Weight per 300 calories

• Navel Oranges: 612g
• Canned Beets with Liquids and Salt: 1000g

Navel Oranges have 1.6 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 - Navel Oranges or Canned Beets with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Navel 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	0.95% 0.92g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	59% 76.8g	55% 71.4g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	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	% 12g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 52.5g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	31.6% 12g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	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% 1.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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

	Navel Oranges	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	26.3% 263mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	9.95% 0.8mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	20% 141mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	14.2% 526g	24.7% 913g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Navel Oranges have 7.3 times more Vitamin A, 4.2 times more Vitamin B1, 1.7 times more Vitamin B3, 12.9 times more Vitamin C and 3.1 times more Vitamin E than Canned Beets with Liquids and Salt.
• While 300 kcal of Canned Beets Solids and Liquids with Salt contain 1.4 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Canned Beets with Liquids and Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Navel 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 Navel Oranges vs Canned Beets with Liquids and Salt:

• 300 calories of Navel Oranges have 1.5 times more Calcium than Canned Beets with Liquids and Salt.
• While 300 kcal of Canned Beets Solids and Liquids with Salt contain 1.8 times more Copper, 9.2 times more Iron, 2.7 times more Magnesium, 23.1 times more Manganese, 1.6 times more Potassium, 233.6 times more Sodium, 6.9 times more Zinc and 1.7 times more Water than Raw Navel Oranges.
• Both Navel Oranges and Canned Beets with Liquids and Salt contain similar levels of Phosphorus per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel 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 Navel Oranges have 6.9 times more Fructose than Canned Beets with Liquids and Salt.
• While 300 kcal of Canned Beets Solids and Liquids with Salt contain 1.3 times more Sugars and 1.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Beets with Liquids and Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Raw Navel Oranges as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.