Comparing Nutrients in 500 calories Canned Pickled Beets with Liquids VS Valencia Oranges

Weight per 500 calories

• Canned Pickled Beets with Liquids: 769g
• Valencia Oranges: 1020g

Canned Pickled Beets with Liquids have 1.3 times more energy per 100g than Valencia Oranges. It has low energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Canned Pickled Beets with Liquids or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Pickled Beets with Liquids	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.22% 0.21g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	93% 121g	130g per day for Men 19-50 years
Sugars	117% 85g	NA	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	16% 6.15g	67% 25.5g	38g per day for Men 19-50 years
Protein	11% 6.15g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.7% 15.4μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	49.5% 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	52% 208μg	99% 398μg	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	19.7% 17.7mg	550% 495mg	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	3.08% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.92% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.46% 84.6mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	42% 0.38mg	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	39.4% 3.15mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	10.2% 0.23mg	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	18.7% 131mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	NA	55μg per day for Men 19-50 years
Sodium	76.4% 1146mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	17% 630g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Pickled Beets with Liquids vs Valencia Oranges:

• Raw Valencia Oranges contain 8 times more Vitamin A, 11.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 28 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Raw Valencia Oranges have similar amounts of Vitamin B2 per 500 kcal.
• Both Canned Pickled Beets Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Pickled Beets with Liquids vs Valencia Oranges:

• Canned Pickled Beets Solids and Liquids have 2.4 times more Copper, 3.4 times more Iron, 7.2 times more Manganese, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.8 times more Calcium, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Water than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Raw Valencia Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 10.6 times more Omega 3, 4.1 times more Fiber and 1.7 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Pickled Beets Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.