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

Weight per 300 calories

• Navel Oranges: 612g
• Canned Pickled Beets with Liquids: 462g

Canned Pickled Beets Solids and Liquids have 1.3 times more energy per unit of mass than Raw Navel Oranges, which is low in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Navel Oranges	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.73% 0.12g	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	57.8% 75g	130g per day for Men 19-50 years
Sugars	71.8% 52g	70.3% 51g	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	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	1.03% 9.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	17.8% 0.23mg	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	31% 125μg	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	11.8% 10.6mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	26.3% 263mg	5.08% 50.8mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	59.5% 0.54mg	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	9.95% 0.8mg	23.7% 1.9mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	44% 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	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	14.2% 526g	10.2% 378g	3700g per day for Men 19-50 years

Navel Oranges VS Canned Pickled Beets With Liquids Nutrients Per 300 Kcal

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

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

• 300 calories of Navel Oranges have 8 times more Vitamin A, 9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9, 34.1 times more Vitamin C and 3.3 times more Vitamin E than Canned Pickled Beets with Liquids.
• 300 calories of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin E
• Both Raw Navel Oranges as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Canned Pickled Beets with Liquids:

• 300 calories of Navel Oranges have 5.2 times more Calcium, 1.8 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Water than Canned Pickled Beets with Liquids.
• While 300 kcal of Canned Pickled Beets Solids and Liquids contain 2.2 times more Copper, 2.4 times more Iron, 5.7 times more Manganese, more Selenium, 112.3 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Pickled Beets with Liquids contain similar levels of Magnesium per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 3.6 times more Fiber and 1.5 times more Protein than Canned Pickled Beets with Liquids.
• Both Navel Oranges and Canned Pickled Beets with Liquids offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Raw Navel Oranges as well as Canned Pickled Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.