Comparing Nutrients in 7 ounces Valencia Oranges VS Beets

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Beets	14%	3%	83%

Macro Nutrients

	Valencia Oranges	Beets	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.64% 0.11g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	18.5% 13.4g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Beets	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	10.2% 0.13mg	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	54% 216μg	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	11% 9.72mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Beets	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	16.5% 0.15mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	28.4% 0.65mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Beets per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Beets to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Beets:

• 7 ounces of Valencia Oranges have 2.8 times more Vitamin B1, 1.6 times more Vitamin B5 and 9.9 times more Vitamin C than Beets.
• While 7 oz of Raw Beets contain 2.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Beets provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Beets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Beets:

• 7 ounces of Valencia Oranges have 2.5 times more Calcium than Beets.
• While 7 oz of Raw Beets contain 2 times more Copper, 8.9 times more Iron, 2.3 times more Magnesium, 14.3 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium, more Sodium and 5.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Beets contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Beets lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.2 times more Carbohydrate than Beets.
• While 7 oz of Raw Beets contain 1.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Beets offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Raw Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Beets

What are the health benefits of Valencia Oranges compared to Beets?

Valencia oranges are a good source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Beets are rich in folate, potassium, and fiber, which can help support heart health, digestion, and lower blood pressure. Both are nutritious options, but Valencia oranges may provide more vitamin C and antioxidants compared to beets.

Can I lose weight easier by eating more Valencia Oranges or Beets?

Both Valencia oranges and beets can be beneficial for weight loss due to their high fiber content and low calorie density. However, Valencia oranges are lower in calories and higher in water content compared to beets, making them a better choice for weight loss. Additionally, the vitamin C in Valencia oranges can help support metabolism and fat oxidation. Incorporating a variety of fruits and vegetables, including Valencia oranges, into a balanced diet along with regular physical activity is key for successful weight loss.

Should I eat more Valencia Oranges or more Beets to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Valencia Oranges and Beets are nutritious options, but for muscle gain, you may want to focus on protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Additionally, incorporating a variety of fruits and vegetables, including Valencia Oranges and Beets, can provide essential vitamins and minerals to support muscle recovery and overall health.

What is the environmental impact of producing Valencia Oranges compared to Beets?

Valencia oranges have a higher environmental impact compared to beets due to factors such as water usage, land use, and transportation emissions. Oranges require more water to grow and have a longer growing season, leading to higher water usage. Additionally, oranges are typically grown in orchards that require more land compared to beet crops. Transportation emissions also play a role, as oranges are often shipped long distances to reach consumers. Overall, choosing beets over Valencia oranges can help reduce the environmental impact of food production.