Comparing Nutrients in 7 ounces Navel Oranges VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Beets	11%	4%	85%

Macro Nutrients

	Navel Oranges	Canned Beets	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	11% 14.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Beets	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	11.2% 0.13mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	4.88% 181g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 12 times more Vitamin A, 6.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 14.4 times more Vitamin C and 5 times more Vitamin E than Canned Beets, Solids.
• Both Raw Navel Oranges and Canned Beets, Solids have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Navel Oranges as well as Canned Beets, Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Raw Navel Oranges have 2.9 times more Calcium and 1.4 times more Phosphorus than Canned Beets, Solids.
• While Canned Beets, Solids contain 1.5 times more Copper, 14 times more Iron, 1.5 times more Magnesium, 9.9 times more Manganese, 194 times more Sodium and 2.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Beets, Solids have similar amounts of Potassium and Water per 7 oz.
• Both Raw Navel Oranges as well as Canned Beets, Solids have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 1.6 times more Energy, 1.7 times more Carbohydrate, 1.5 times more Sugars and 1.2 times more Fiber than Canned Beets, Solids.
• Both Raw Navel Oranges and Canned Beets, Solids have similar amounts of Protein per 7 oz.
• Both Raw Navel Oranges as well as Canned Beets, Solids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.