Comparing Nutrients in 5 ounces Beets VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Beets	Navel Oranges	Recommended Dietary Allowance
Energy	2.1% 61kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Beets	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	8.6% 0.11mg	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	38.6% 155μg	12% 48μg	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	7.7% 6.95mg	93% 83.8mg	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	0.38% 0.057mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Navel Oranges	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.14% 0.055mg	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	14% 1.13mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	1.8% 0.041mg	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	8.1% 56.7mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.37% 111mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Beets versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Beets vs Navel Oranges:

• 5 ounces of Beets have 3.2 times more Vitamin B9 than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 12.1 times more Vitamin C than Raw Beets.
• Both Beets and Navel Oranges provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Beets as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Beets vs Navel Oranges:

• 5 ounces of Beets have 1.9 times more Copper, 6.2 times more Iron, 2.1 times more Magnesium, 11.3 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 78 times more Sodium and 4.4 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.7 times more Calcium than Raw Beets.
• Both Beets and Navel Oranges contain similar levels of Water per five ounces.
• 5 ounces of Beets lack sufficient amounts of Calcium
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Beets as well as Raw Navel Oranges lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Beets have 1.3 times more Fiber and 1.8 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.3 times more Carbohydrate and 1.3 times more Sugars than Raw Beets.
• 5 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Beets as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.