Comparing Nutrients in 5 ounces Valencia Oranges VS Canned Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Valencia Oranges	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	13% 17g	7.16% 9.3g	130g per day for Men 19-50 years
Sugars	NA	10.5% 7.63g	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	9.33% 3.54g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	6% 0.078mg	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	14% 55.3μg	10.3% 41μg	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	76.4% 68.7mg	4.4% 3.97mg	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	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	15.3% 0.14mg	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	1.6% 0.13mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	15% 0.34mg	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	3.44% 24mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Beets with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Canned Beets with Liquids:

• 5 ounces of Valencia Oranges have 8.7 times more Vitamin B1, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 17.3 times more Vitamin C than Canned Beets with Liquids.
• Both Valencia Oranges and Canned Beets with Liquids provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Canned Beets with Liquids have insufficient amounts of Vitamin B1
• Both Raw Valencia Oranges as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Beets with Liquids:

• 5 ounces of Valencia Oranges have 3.1 times more Calcium and 1.3 times more Potassium than Canned Beets with Liquids.
• While 5 oz of Canned Beets Solids and Liquids contain 2.6 times more Copper, 7 times more Iron, 1.6 times more Magnesium, 10.5 times more Manganese and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Beets with Liquids contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Canned Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.8 times more Carbohydrate and 2.1 times more Fiber than Canned Beets with Liquids.
• Both Raw Valencia Oranges as well as Canned Beets Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.