Comparing Nutrients in 500 calories Navel Oranges VS Canned Beets with Liquids and Salt

Weight per 500 calories

• Navel Oranges: 1020g
• Canned Beets with Liquids and Salt: 1667g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	92% 119g	130g per day for Men 19-50 years
Sugars	120% 86.7g	150% 109g	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	31.7% 23g	4.6% 3.33g	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	% 20g	% 4.67g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 87.5g	g per day for Men 19-50 years
Fiber	59% 22.4g	52.6% 20g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	1.85% 16.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	70.5% 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	86.7% 347μg	121% 483μg	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	670% 603mg	52% 46.7mg	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	10.2% 1.53mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	44% 439mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	79.6% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11% 438μg	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	16.6% 1.33mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	298% 6.85mg	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	33.5% 235mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	78% 2650mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	159% 2383mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	23.7% 877g	41% 1522g	3700g per day for Men 19-50 years

Navel Oranges VS Canned Beets With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Canned Beets with Liquids and Salt?

Lets compare vitamin content per 500 calories of Navel Oranges vs Canned Beets with Liquids and Salt:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Canned Beets with Liquids and Salt:

• 500 calories of Navel Oranges have 1.5 times more Calcium than Canned Beets with Liquids and Salt.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 6.9 times more Fructose than Canned Beets with Liquids and Salt.
• While 500 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 500 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 500 calories.