Comparing Nutrients in 7 ounces Florida Oranges VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Florida Oranges	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	0.36% 0.062g	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	17.6% 23g	25% 32.3g	130g per day for Men 19-50 years
Sugars	25% 18g	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	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	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

	Florida Oranges	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	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	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	9.92% 0.5mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.23% 0.18mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	3.4% 24mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Pickled Beets with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges 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 Florida Oranges vs Canned Pickled Beets with Liquids:

• 7 ounces of Florida Oranges have 10 times more Vitamin B1, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 19.6 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 B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Pickled Beets with Liquids provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Florida Oranges 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 Florida Oranges vs Canned Pickled Beets with Liquids:

• 7 ounces of Florida Oranges have 3.9 times more Calcium and 1.5 times more Potassium than Canned Pickled Beets with Liquids.
• While 7 oz of Canned Pickled Beets Solids and Liquids contain 3 times more Copper, 4.6 times more Iron, 1.5 times more Magnesium, 9.2 times more Manganese, 1.4 times more Phosphorus, more Sodium and 3.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Pickled Beets with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Pickled Beets Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3 times more Fiber than Canned Pickled Beets with Liquids.
• While 7 oz of Canned Pickled Beets Solids and Liquids contain 1.4 times more Energy and 1.4 times more Carbohydrate than Raw Florida Oranges.
• Both Florida Oranges and Canned Pickled Beets with Liquids offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Canned Pickled Beets Solids and Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.