Comparing Nutrients in 7 ounces Florida Oranges VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Beets	11%	4%	85%

Macro Nutrients

	Florida Oranges	Canned Beets	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	11% 14.3g	130g per day for Men 19-50 years
Sugars	25% 18g	15% 11g	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	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Beets	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	1.65% 0.02mg	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	4.96% 0.79mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	8.7% 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	8.43% 33.7μg	15% 59.5μg	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	99% 89.3mg	9.04% 8.14mg	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	2.4% 0.36mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Beets	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.3% 52μg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	24.8% 0.57mg	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	3.4% 24mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Beets per 7 oz

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

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

• 7 ounces of Florida Oranges have 10 times more Vitamin B1, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 11 times more Vitamin C than Canned Beets.
• While 7 oz of Canned Beets, Solids contain 1.8 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Beets provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Beets have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Florida Oranges as well as Canned Beets, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Canned Beets:

• 7 ounces of Florida Oranges have 2.9 times more Calcium than Canned Beets.
• While 7 oz of Canned Beets, Solids contain 1.5 times more Copper, 20.2 times more Iron, 1.7 times more Magnesium, 12 times more Manganese, 1.4 times more Phosphorus and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Canned Beets contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 7 ounces of Canned Beets lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Beets, Solids lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.6 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Fiber than Canned Beets.
• Both Raw Florida Oranges as well as Canned Beets, Solids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.