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Comparing Nutrients in 100 calories Canned BeetsVS Oranges

Weight per 100 calories

Canned Beets
323g
Oranges
213g

Raw Oranges have 1.5 times more energy per unit of mass than Canned Beets, Solids, which is low in comparison to other foods. Canned Beets having low energy density.

Which food has more nutrients per 100 calories - Canned Beets or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Beets
11%
4%
85%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

Canned Beetsvs Oranges
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.47%0.45g
Fat
0.26%0.26g
0.45 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.071g
Saturated Fat
0.1%0.032g
0.071 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.81%0.013g
Omega 3
0.93%0.015g
0.013 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.15g
Omega 6
0.23%0.038g
0.15 gvs0.038 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.3g
Carbohydrate
19.2%25g
23.3 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
24.5%17.8g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.8 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.3%5.8g
Fiber
13.4%5.1g
5.8 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
5.24%2.94g
Protein
3.57%2g
2.94 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Beetsvs Oranges
0.36%3.23μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
3.23 μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.7%0.032mg
Vitamin B1
15.4%0.19mg
Thiamine
0.032 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.93%0.13mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.13 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.17%0.51mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
0.51 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10%0.5mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.5 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.18 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24%97μg
Vitamin B9
16%64μg
Folates and Folic Acid
97 μgvs64 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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14.7%13.2mg
Vitamin C
126%113mg
Ascorbic acid
13.2 mgvs113 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.65%0.097mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
0.097 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.54%0.65μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.65 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beetsvs Oranges
4.84%48.4mg
Calcium
8.5%85mg
48.4 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg
Copper
10.6%0.096mg
0.19 mgvs0.096 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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2.12%85μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
85 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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73.4%5.87mg
Iron
2.66%0.21mg
5.87 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%55mg
Magnesium
5.07%21.3mg
55 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.3%0.93mg
Manganese
2.3%0.053mg
0.93 mgvs0.053 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.83%55mg
Phosphorus
4.26%29.8mg
55 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14%477mg
Potassium
11.3%385mg
477 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
2.93%1.6μg
Selenium
1.93%1.06μg
1.6 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
41.7%626mg
Sodium
0%0mg
626 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
6.16%0.68mg
Zinc
1.35%0.15mg
0.68 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
7.93%293g
Water
5%185g
293 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Beets vs Oranges:
Comparing minerals per 100 calories for Canned Beets vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Canned BeetsVS Beet GreensOrangesVS Beet GreensCanned BeetsVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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