Comparing Nutrients in 5 ounces Oranges with Peel VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Beets	11%	4%	85%

Macro Nutrients

	Oranges with Peel	Canned Beets	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	7.86% 10.2g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	16.8% 6.38g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Beets	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.2% 0.081mg	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	10.6% 42.5μg	10.6% 42.5μg	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	112% 101mg	6.46% 5.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Beets	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.93% 37.3μg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	NA	17.7% 0.41mg	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	4.45% 31mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Beets per 5 oz

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

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

• 5 ounces of Oranges with Peel have 10 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 17.3 times more Vitamin C than Canned Beets.
• Both Oranges with Peel and Canned Beets provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Beets have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Oranges with Peel as well as Canned Beets, Solids have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 4.7 times more Calcium, 1.3 times more Phosphorus and 1.3 times more Potassium than Canned Beets.
• While 5 oz of Canned Beets, Solids contain 2.3 times more Iron and 97 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Beets contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Canned Beets lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Canned Beets, Solids lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2 times more Energy, 2.1 times more Carbohydrate, 2.5 times more Fiber and 1.4 times more Protein than Canned Beets.
• 5 ounces of Canned Beets provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Canned Beets, Solids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.