Comparing Nutrients in 100 grams Oranges VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	1.62% 47kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.062% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	14% 18g	130g per day for Men 19-50 years
Sugars	13% 9.35g	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	6.3% 2.4g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0.83% 0.01mg	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	1.76% 0.28mg	0.53% 0.084mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	4.23% 0.055mg	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	7.25% 29μg	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	59% 53.2mg	2.67% 2.4mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	4% 40mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	10.8% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	1.25% 0.1mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	10.5% 0.24mg	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% 14mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	2.17% 80g	3700g per day for Men 19-50 years

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

• Raw Oranges have 11 times more Vitamin A, 8.7 times more Vitamin B1, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 22.2 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.3 times more Vitamin B2 than Raw Oranges.
• Both Raw Oranges and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Oranges as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Oranges have 3.6 times more Calcium than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.2 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 9.6 times more Manganese, 2.2 times more Selenium, more Sodium and 3.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Harvard Beets Solids and Liquids have similar amounts of Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Harvard Beets Solids and Liquids contain 1.6 times more Energy and 1.5 times more Carbohydrate than Raw Oranges.
• Both Raw Oranges and Canned Harvard Beets Solids and Liquids have similar amounts of Fiber and Protein per 100 g.
• Both Raw Oranges as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.