Comparing Nutrients in 100 grams Chilled Orange Juice VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Canned Beets	11%	4%	85%

Macro Nutrients

	Chilled Orange Juice	Canned Beets	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	7.6% 5.5g	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	3.08% 2.23g	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	% 2.08g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Canned Beets	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	0.98% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	4.4% 0.057mg	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	4.75% 19μg	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	37.3% 33.6mg	4.56% 4.1mg	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	1.33% 0.2mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Canned Beets	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.66% 26.3μg	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	1.63% 0.13mg	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	12.5% 0.29mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Canned Beets per 100 g

Compare the macro and micronutrient content in 100 g of Chilled Orange Juice versus 100 g of Canned Beets to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chilled Orange Juice vs Canned Beets:

• 100 grams of Chilled Orange Juice have 4.6 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 8.2 times more Vitamin C than Canned Beets.
• While 100 g of Canned Beets, Solids contain 1.6 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Beets provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Canned Beets have insufficient amounts of Vitamin B1
• Both Chilled Orange Juice from Concentrate as well as Canned Beets, Solids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Chilled Orange Juice vs Canned Beets:

• 100 grams of Chilled Orange Juice have 1.2 times more Potassium than Canned Beets.
• While 100 g of Canned Beets, Solids contain 1.4 times more Copper, 14 times more Iron, 1.5 times more Magnesium, 12.5 times more Manganese and 97 times more Sodium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Beets contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Chilled Orange Juice from Concentrate as well as Canned Beets, Solids lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chilled Orange Juice have 1.6 times more Carbohydrate and 1.5 times more Sugars than Canned Beets.
• While 100 g of Canned Beets, Solids contain 6 times more Fiber than Chilled Orange Juice from Concentrate.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Chilled Orange Juice from Concentrate as well as Canned Beets, Solids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.