Comparing Nutrients in 100 grams Canned Beets VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Canned Beets	Oranges with Peel	Recommended Dietary Allowance
Energy	1.07% 31kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.55% 7.2g	12% 15.5g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	4.74% 1.8g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.98% 0.16mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	7.15% 0.093mg	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	7.5% 30μg	7.5% 30μg	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	4.56% 4.1mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.5% 15mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	6.33% 0.057mg	0.9mg per day for Men 19-50 years
Fluoride	0.66% 26.3μg	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	22.8% 1.82mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	NA	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	2.43% 17mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.22% 82.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Beets vs Oranges with Peel :

• Raw Oranges with Peel contain 13 times more Vitamin A, 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, Solids.
• Both Canned Beets, Solids and Raw Oranges with Peel have similar amounts of Vitamin B9 per 100 g.
• Both Canned Beets, Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Canned Beets vs Oranges with Peel :

• Canned Beets, Solids have 2.3 times more Iron, 1.2 times more Magnesium, 97 times more Sodium and 1.9 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.7 times more Calcium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Selenium than Canned Beets, Solids.
• Both Canned Beets, Solids and Raw Oranges with Peel have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges with Peel contain 2 times more Energy, 4 times more Omega 3, 2.1 times more Carbohydrate, 2.5 times more Fiber and 1.4 times more Protein than Canned Beets, Solids.
• Both Canned Beets, Solids as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.