Comparing Nutrients in 7 ounces Canned Beets VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Canned Beets	Chilled Orange Juice	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	15% 11g	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 7.96g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	11.6% 0.15mg	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	15% 59.5μg	9.43% 37.7μg	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	9.04% 8.14mg	74% 66.7mg	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	0.4% 0.06mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	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	45% 3.6mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	2% 0.046mg	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	4.8% 33.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.88% 181g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Beets versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Beets vs Chilled Orange Juice:

• 7 ounces of Canned Beets have 1.6 times more Vitamin B9 than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 4.6 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 8.2 times more Vitamin C than Canned Beets, Solids.
• Both Canned Beets and Chilled Orange Juice provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Beets have insufficient amounts of Vitamin B1
• Both Canned Beets, Solids as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Beets vs Chilled Orange Juice:

• 7 ounces of Canned Beets have 1.4 times more Copper, 14 times more Iron, 1.5 times more Magnesium, 12.5 times more Manganese and 97 times more Sodium than Chilled Orange Juice.
• Both Canned Beets and Chilled Orange Juice contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Canned Beets, Solids as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Beets have 6 times more Fiber than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.6 times more Carbohydrate and 1.5 times more Sugars than Canned Beets, Solids.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Canned Beets, Solids as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.