Comparing Nutrients in 5 ounces Canned Beets with Liquids and SaltVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Beets with Liquids and Salt

88%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Canned Beets with Liquids and Saltvs Valencia Oranges

1.47%42.5kcal

Energy

2.4%69.5kcal

42.5 kcalvs69.5 kcal

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

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0.13%0.13g

Fat

0.44%0.43g

0.13 gvs0.43 g

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

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0.049%0.016g

Saturated Fat

0.16%0.05g

0.016 gvs0.05 g

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

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0.18%0.003g

Omega 3

1.4%0.023g

0.003 gvs0.023 g

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

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0.19%0.033g

Omega 6

0.37%0.062g

0.033 gvs0.062 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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7.8%10g

Carbohydrate

13%17g

10 gvs17 g

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

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12.8%9.26g

Sugars

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

9.26 gvsNA g

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

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0.39%0.28g

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]

0.28 gvsNA g

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

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%0.4g

Glucose

0.4 gvsNA g

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

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%7.44g

Sucrose

7.44 gvsNA g

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

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4.48%1.7g

Fiber

9.33%3.54g

1.7 gvs3.54 g

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

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1.85%1.03g

Protein

2.63%1.47g

1.03 gvs1.47 g

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

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Vitamins

Canned Beets with Liquids and Saltvs Valencia Oranges

0.16%1.4μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

1.4 μgvs17 μg

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

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1.2%0.014mg

Vitamin B1

10.3%0.12mg

Thiamine

0.014 mgvs0.12 mg

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

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4.14%0.054mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.054 mgvs0.057 mg

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

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1.34%0.21mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.21 mgvs0.39 mg

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

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4.25%0.21mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.21 mgvs0.35 mg

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

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6%0.078mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.078 mgvs0.089 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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10.3%41μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

41 μgvs55.3 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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4.4%3.97mg

Vitamin C

76.4%68.7mg

Ascorbic acid

3.97 mgvs68.7 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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0.28%0.043mg

Vitamin E

Tocopherols and Tocotrienols

0.043 mgvsNA mg

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

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0.24%0.28μg

Vitamin K

Phytomenadione or phylloquinone

0.28 μgvsNA μg

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

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Minerals

Canned Beets with Liquids and Saltvs Valencia Oranges

2.55%25.5mg

Calcium

5.67%56.7mg

25.5 mgvs56.7 mg

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

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6.77%0.061mg

Copper

5.83%0.052mg

0.061 mgvs0.052 mg

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

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0.93%37.3μg

Fluoride

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

37.3 μgvsNA μg

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

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13%1.03mg

Iron

1.6%0.13mg

1.03 mgvs0.13 mg

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

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6.07%25.5mg

Magnesium

3.37%14mg

25.5 mgvs14 mg

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

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25.3%0.58mg

Manganese

1.4%0.033mg

0.58 mgvs0.033 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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3.04%21.3mg

Phosphorus

3.44%24mg

21.3 mgvs24 mg

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

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6.63%225mg

Potassium

7.46%254mg

225 mgvs254 mg

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

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0.26%0.14μg

Selenium

0.14 μgvsNA μg

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

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13.5%203mg

Sodium

0%0mg

203 mgvs0 mg

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

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4.4%0.48mg

Zinc

0.77%0.085mg

0.48 mgvs0.085 mg

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

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3.5%129g

Water

3.3%122g

129 gvs122 g

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

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Lets compare vitamin content per 5 ounces of Canned Beets with Liquids and Salt vs Valencia Oranges:

Raw Valencia Oranges contain 12 times more Vitamin A, 8.7 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 17.3 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
Both Canned Beets Solids and Liquids with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Beets with Liquids and Salt vs Valencia Oranges:

Canned Beets Solids and Liquids with Salt have 8.1 times more Iron, 1.8 times more Magnesium, 17.9 times more Manganese, more Sodium and 5.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.2 times more Calcium than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt and Raw Valencia Oranges have similar amounts of Copper, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Valencia Oranges contain 1.6 times more Energy, 8 times more Omega 3, 1.7 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned Beets with Liquids and SaltVS Canned BeetsValencia OrangesVS Canned BeetsCanned Beets with Liquids and SaltVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces Canned Beets with Liquids and SaltVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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