Comparing Nutrients in 7 ounces Valencia Oranges VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Valencia Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	3.35% 97kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	27.8% 36g	130g per day for Men 19-50 years
Sugars	NA	NA	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	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	8.4% 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	19.3% 77.4μg	14.4% 57.5μg	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	107% 96mg	5.3% 4.76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	21.4% 0.19mg	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	2.23% 0.18mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	20.8% 0.48mg	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	10.4% 355mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Canned Harvard Beets with Liquids:

• Raw Valencia Oranges have 12 times more Vitamin A, 8.7 times more Vitamin B1, 3.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 20.2 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.3 times more Vitamin B2 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Valencia Oranges as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Canned Harvard Beets with Liquids:

• Raw Valencia Oranges have 3.6 times more Calcium than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.6 times more Copper, 4 times more Iron, 1.9 times more Magnesium, 10.5 times more Manganese, more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Harvard Beets Solids and Liquids have similar amounts of Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 8 times more Omega 3 and 1.2 times more Protein than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.5 times more Energy and 1.5 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Harvard Beets Solids and Liquids have similar amounts of Fiber per 7 oz.
• Both Raw Valencia Oranges as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.