Comparing Nutrients in 100 grams Fresh Orange juice VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Beets	11%	4%	85%

Macro Nutrients

	Fresh Orange juice	Canned Beets	Recommended Dietary Allowance
Energy	1.55% 45kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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% 10.4g	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Beets	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	0.98% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	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	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	55.6% 50mg	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	0.27% 0.04mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Beets	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	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	2.5% 0.2mg	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	0.61% 0.014mg	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	5.9% 200mg	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	0.067% 1mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Beets per 100 g

Compare the macro and micronutrient content in 100 g of Fresh 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 Fresh Orange juice vs Canned Beets:

• 100 grams of Fresh Orange juice have 9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 12.2 times more Vitamin C than Canned Beets.
• While 100 g of Canned Beets, Solids contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Canned Beets provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Canned Beets have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Orange juice as well as Canned Beets, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Fresh Orange juice vs Canned Beets:

• 100 grams of Fresh Orange juice have 1.4 times more Potassium than Canned Beets.
• While 100 g of Canned Beets, Solids contain 1.3 times more Copper, 9.1 times more Iron, 1.5 times more Magnesium, 20.5 times more Manganese and 194 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Canned Beets contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Orange juice 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 Fresh Orange juice have 1.4 times more Carbohydrate and 1.5 times more Sugars than Canned Beets.
• While 100 g of Canned Beets, Solids contain 9 times more Fiber than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Canned Beets, Solids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.