Comparing Nutrients in 500 calories Florida Oranges VS Canned Beets

Weight per 500 calories

• Florida Oranges: 1087g
• Canned Beets: 1613g

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

Discover which food has more nutrients per 500 calories - Florida Oranges or Canned Beets?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Beets	11%	4%	85%

Macro Nutrients

	Florida Oranges	Canned Beets	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	4.03% 0.065g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	89.5% 116g	130g per day for Men 19-50 years
Sugars	137% 99g	123% 89g	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	68.6% 26g	76.4% 29g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Beets	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.8% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	49.6% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	70.7% 0.92mg	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	46% 185μg	121% 484μg	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	543% 489mg	73.5% 66mg	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	13% 1.96mg	3.23% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Beets	Recommended Dietary Allowance
Calcium	46.7% 467mg	24% 242mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.6% 424μg	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	12.2% 0.98mg	367% 29.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	65.3% 274mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	201% 4.63mg	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	18.6% 130mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	70.2% 2387mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	14.7% 8.06μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	209% 3129mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	30.8% 3.4mg	11mg per day for Men 19-50 years
Water	25.6% 947g	39.7% 1467g	3700g per day for Men 19-50 years

Florida Oranges VS Canned Beets Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Canned Beets?

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

• 500 calories of Florida Oranges have 7.4 times more Vitamin A, 6.7 times more Vitamin B1, 1.7 times more Vitamin B3, 7.4 times more Vitamin C and 4 times more Vitamin E than Canned Beets.
• While 500 kcal of Canned Beets, Solids 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 provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Canned Beets have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Florida Oranges as well as Canned Beets, Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Canned Beets:

• 500 calories of Florida Oranges have 1.9 times more Calcium than Canned Beets.
• While 500 kcal of Canned Beets, Solids contain 2.2 times more Copper, 30 times more Iron, 2.5 times more Magnesium, 17.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium, more Sodium, 3.9 times more Zinc and 1.5 times more Water than Raw Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Beets, Solids contain 1.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Canned Beets offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• Both Raw Florida Oranges as well as Canned Beets, Solids provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.