Comparing Nutrients in 5 ounces Canned Beets with Liquids and Salt VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Beets with Liquids and Salt	Canned Orange Juice	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	12% 15.6g	130g per day for Men 19-50 years
Sugars	12.8% 9.26g	17% 12.4g	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	0.39% 0.28g	4.75% 3.44g	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	% 0.4g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 7.44g	% 5.75g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.34% 0.21mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	3.4% 0.044mg	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	10.3% 41μg	8.5% 34μg	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	4.4% 3.97mg	47.4% 42.7mg	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	0.28% 0.043mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Canned Orange Juice	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37.3μg	1.1% 44.4μg	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	13% 1.03mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	1.3% 0.03mg	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	3.04% 21.3mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids and Salt VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Beets with Liquids and Salt versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Beets with Liquids and Salt vs Canned Orange Juice:

• 5 ounces of Canned Beets with Liquids and Salt have 1.8 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 3.9 times more Vitamin B1 and 10.8 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Canned Orange Juice provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2
• Both Canned Beets Solids and Liquids with Salt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Beets with Liquids and Salt vs Canned Orange Juice:

• 5 ounces of Canned Beets with Liquids and Salt have 2 times more Copper, 7.3 times more Iron, 1.8 times more Magnesium, 19.6 times more Manganese, 35.8 times more Sodium and 8.5 times more Zinc than Canned Orange Juice.
• Both Canned Beets with Liquids and Salt and Canned Orange Juice contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Canned Beets Solids and Liquids with Salt as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Fluoride and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Beets with Liquids and Salt have 4 times more Fiber than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.5 times more Carbohydrate, 1.3 times more Sugars and 12.2 times more Fructose than Canned Beets Solids and Liquids with Salt.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Canned Beets Solids and Liquids with Salt as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.