Comparing Nutrients in 500 calories Boiled Beets VS Oranges

Weight per 500 calories

• Boiled Beets: 1136g
• Oranges: 1064g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Beets or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Beets	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.55% 0.057g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	96% 125g	130g per day for Men 19-50 years
Sugars	125% 90g	137% 99g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60% 22.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	34% 19g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Oranges	Recommended Dietary Allowance
Vitamin A	2.53% 22.7μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	49% 0.64mg	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	227% 909μg	79.8% 319μg	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	45.5% 41mg	629% 566mg	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	3.03% 0.45mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Oranges	Recommended Dietary Allowance
Calcium	18% 182mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	53% 0.48mg	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	112% 8.98mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	62.2% 261mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	11.6% 0.27mg	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	61.7% 432mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.95μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	26.7% 989g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Beets vs Oranges:

• Boiled and Drained Beets have 1.3 times more Vitamin B3 and 2.8 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 5.1 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B5, 13.8 times more Vitamin C and 4.2 times more Vitamin E than Boiled and Drained Beets.
• Both Boiled and Drained Beets and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Beets as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Boiled Beets vs Oranges:

• Boiled and Drained Beets have 1.8 times more Copper, 8.4 times more Iron, 2.5 times more Magnesium, 13.9 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium, more Sodium and 5.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.3 times more Calcium than Boiled and Drained Beets.
• Both Boiled and Drained Beets and Raw Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Beets have 1.9 times more Protein than Raw Oranges.
• Both Boiled and Drained Beets and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Boiled and Drained Beets as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.