Comparing Nutrients in 7 ounces Oranges with Peel VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Beets	11%	4%	85%

Macro Nutrients

	Oranges with Peel	Canned Beets	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	11% 14.3g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Beets	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	9.04% 8.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.4% 0.06mg	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

	Oranges with Peel	Canned Beets	Recommended Dietary Allowance
Calcium	14% 139mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Beets per 7 oz

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

• 7 ounces of Oranges with Peel have 10 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 17.3 times more Vitamin C than Canned Beets.
• Both Oranges with Peel and Canned Beets provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Beets have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Oranges with Peel as well as Canned Beets, Solids have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Canned Beets:

• 7 ounces of Oranges with Peel have 4.7 times more Calcium, 1.3 times more Phosphorus and 1.3 times more Potassium than Canned Beets.
• While 7 oz of Canned Beets, Solids contain 2.3 times more Iron and 97 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Beets contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Canned Beets lack sufficient amounts of Calcium
• Both Raw Oranges with Peel 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 Oranges with Peel have 2 times more Energy, 2.1 times more Carbohydrate, 2.5 times more Fiber and 1.4 times more Protein than Canned Beets.
• 7 ounces of Canned Beets provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Canned Beets, Solids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.