Comparing Nutrients in 500 calories Canned Beets with Liquids and SaltVS Oranges

Weight per 500 calories

Canned Beets with Liquids and Salt

1667g

Oranges

1064g

Raw Oranges have 1.6 times more energy per unit of mass than Canned Beets Solids and Liquids with Salt, which is low in comparison to other foods. Canned Beets with Liquids and Salt having low energy density.

Which food has more nutrients per 500 calories - Canned Beets with Liquids and Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Beets with Liquids and Salt

88%

Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Beets with Liquids and Saltvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.55%1.5g

Fat

1.3%1.28g

1.5 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.57%0.18g

Saturated Fat

0.5%0.16g

0.18 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.1%0.033g

Omega 3

4.65%0.074g

0.033 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.25%0.38g

Omega 6

1.13%0.19g

0.38 gvs0.19 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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92%119g

Carbohydrate

96%125g

119 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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150%109g

Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

109 gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.6%3.33g

Fructose

≤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]

3.33 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.67g

Glucose

4.67 gvsNA g

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

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%87.5g

Sucrose

87.5 gvsNA g

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

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52.6%20g

Fiber

67%25.5g

20 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.7%12g

Protein

18%10g

12 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beets with Liquids and Saltvs Oranges

1.85%16.7μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

16.7 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg

Vitamin B1

77%0.93mg

Thiamine

0.17 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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48.7%0.63mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.63 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.7%2.5mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50%2.5mg

Vitamin B5

53%2.66mg

Pantothenic acid

2.5 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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70.5%0.92mg

Vitamin B6

49%0.64mg

Pyridoxine

0.92 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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121%483μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

483 μgvs319 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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52%46.7mg

Vitamin C

629%566mg

Ascorbic acid

46.7 mgvs566 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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3.33%0.5mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.5 mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.78%3.33μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.33 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beets with Liquids and Saltvs Oranges

30%300mg

Calcium

42.6%426mg

300 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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79.6%0.72mg

Copper

53%0.48mg

0.72 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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11%438μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

438 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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152%12mg

Iron

13.3%1.06mg

12 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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71.4%300mg

Magnesium

25.3%106mg

300 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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298%6.85mg

Manganese

11.6%0.27mg

6.85 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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35.7%250mg

Phosphorus

21.3%149mg

250 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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78%2650mg

Potassium

56.6%1926mg

2650 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.03%1.67μg

Selenium

9.67%5.3μg

1.67 μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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159%2383mg

Sodium

0%0mg

2383 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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51.5%5.67mg

Zinc

6.77%0.74mg

5.67 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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41%1522g

Water

25%923g

1522 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Beets with Liquids and Salt vs Oranges:

Canned Beets Solids and Liquids with Salt have 1.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Oranges.
While Raw Oranges contain 7 times more Vitamin A, 5.6 times more Vitamin B1, 12.1 times more Vitamin C and 3.8 times more Vitamin E than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt and Raw Oranges have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
Both Canned Beets Solids and Liquids with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Beets with Liquids and Salt vs Oranges:

Canned Beets Solids and Liquids with Salt have 1.5 times more Copper, 11.4 times more Iron, 2.8 times more Magnesium, 25.8 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, more Sodium, 7.6 times more Zinc and 1.6 times more Water than Raw Oranges.
While Raw Oranges contain 1.4 times more Calcium and 3.2 times more Selenium than Canned Beets Solids and Liquids with Salt.

Comparison of macro-nutrients per 500 calories:

Canned Beets Solids and Liquids with Salt have 1.2 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Fiber than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Canned Beets Solids and Liquids with Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Beets with Liquids and SaltVS Canned BeetsOrangesVS Canned BeetsCanned Beets with Liquids and SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned Beets with Liquids and SaltVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Beets with Liquids and Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: