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Comparing Nutrients in 500 calories BeetsVS Oranges

Weight per 500 calories

Beets
1163g
Oranges
1064g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Beets or Oranges?

Macros Ratio

Protein Fat Carbs

Beets
14%
3%
83%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

Beetsvs Oranges
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
2.04%1.98g
Fat
1.3%1.28g
1.98 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.98%0.31g
Saturated Fat
0.5%0.16g
0.31 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
3.63%0.058g
Omega 3
4.65%0.074g
0.058 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
3.76%0.64g
Omega 6
1.13%0.19g
0.64 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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85.5%111g
Carbohydrate
96%125g
111 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
108%78.6g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
78.6 gvs99 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 .

Find Vegetables rich in Sucrose
85.7%32.6g
Fiber
67%25.5g
32.6 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
33.4%18.7g
Protein
18%10g
18.7 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Beetsvs Oranges
2.6%23.3μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
23.3 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
30%0.36mg
Vitamin B1
77%0.93mg
Thiamine
0.36 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.8%0.47mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.47 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.3%3.9mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
3.9 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
36%1.8mg
Vitamin B5
53%2.66mg
Pantothenic acid
1.8 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
60%0.78mg
Vitamin B6
49%0.64mg
Pyridoxine
0.78 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
317%1267μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
1267 μgvs319 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
63.3%57mg
Vitamin C
629%566mg
Ascorbic acid
57 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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3.1%0.47mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
0.47 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.94%2.33μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.33 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Beetsvs Oranges
18.6%186mg
Calcium
42.6%426mg
186 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
97%0.87mg
Copper
53%0.48mg
0.87 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

Find Vegetables rich in Fluoride
116%9.3mg
Iron
13.3%1.06mg
9.3 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
63.7%267mg
Magnesium
25.3%106mg
267 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
166%3.83mg
Manganese
11.6%0.27mg
3.83 mgvs0.27 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 .

Find Vegetables rich in Molybdenum
66.4%465mg
Phosphorus
21.3%149mg
465 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
111%3779mg
Potassium
56.6%1926mg
3779 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
14.8%8.14μg
Selenium
9.67%5.3μg
8.14 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
60.5%907mg
Sodium
0%0mg
907 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
37%4.07mg
Zinc
6.77%0.74mg
4.07 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
27.5%1018g
Water
25%923g
1018 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 500 calories of Beets vs Oranges:
Comparing minerals per 500 calories for Beets vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

BeetsVS Boiled BeetsOrangesVS Boiled BeetsBeetsVS 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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