Comparing Nutrients in 7 ounces Fresh Orange juice VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Fresh Orange juice	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	25% 32.3g	130g per day for Men 19-50 years
Sugars	23% 16.7g	30.2% 22g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	7.63% 0.099mg	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	13.4% 53.6μg	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	110% 99mg	5.07% 4.56mg	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	0.53% 0.079mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	25.6% 0.23mg	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	4.96% 0.4mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	19% 0.44mg	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	11.7% 397mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Pickled Beets with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Canned Pickled Beets with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Canned Pickled Beets with Liquids:

• 7 ounces of Fresh Orange juice have 9 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 21.7 times more Vitamin C than Canned Pickled Beets with Liquids.
• While 7 oz of Canned Pickled Beets Solids and Liquids contain 1.6 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Canned Pickled Beets with Liquids provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Orange juice as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Canned Pickled Beets with Liquids:

• 7 ounces of Fresh Orange juice have 1.7 times more Potassium than Canned Pickled Beets with Liquids.
• While 7 oz of Canned Pickled Beets Solids and Liquids contain 2.6 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 15.7 times more Manganese, 149 times more Sodium and 5.2 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Canned Pickled Beets with Liquids contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Canned Pickled Beets Solids and Liquids lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Pickled Beets Solids and Liquids contain 1.4 times more Energy, 1.6 times more Carbohydrate, 1.3 times more Sugars and 4 times more Fiber than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Raw Orange juice as well as Canned Pickled Beets Solids and Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.