Comparing Nutrients in 5 ounces Valencia OrangesVS Canned Beets

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Canned Beets

11%

85%

5 oz ▼

Macro Nutrients

Valencia Orangesvs Canned Beets

2.4%69.5kcal

Energy

1.5%44kcal

69.5 kcalvs44 kcal

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

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0.44%0.43g

Fat

0.2%0.2g

0.43 gvs0.2 g

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

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0.16%0.05g

Saturated Fat

0.097%0.031g

0.05 gvs0.031 g

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

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1.4%0.023g

Omega 3

0.35%0.006g

0.023 gvs0.006 g

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

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0.37%0.062g

Omega 6

0.38%0.064g

0.062 gvs0.064 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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13%17g

Carbohydrate

7.86%10.2g

17 gvs10.2 g

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

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Sugars

10.8%7.8g

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

NA gvs7.8 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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9.33%3.54g

Fiber

6.7%2.55g

3.54 gvs2.55 g

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

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2.63%1.47g

Protein

2.3%1.3g

1.47 gvs1.3 g

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

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Vitamins

Valencia Orangesvs Canned Beets

1.9%17μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

17 μgvs1.4 μg

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

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10.3%0.12mg

Vitamin B1

1.2%0.014mg

Thiamine

0.12 mgvs0.014 mg

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

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4.36%0.057mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.057 mgvs0.057 mg

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

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2.43%0.39mg

Vitamin B3

1.4%0.22mg

Niacin, nicotinic acid, niacinamide

0.39 mgvs0.22 mg

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

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7.1%0.35mg

Vitamin B5

4.42%0.22mg

Pantothenic acid

0.35 mgvs0.22 mg

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

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6.87%0.089mg

Vitamin B6

6.2%0.081mg

Pyridoxine

0.089 mgvs0.081 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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14%55.3μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

55.3 μgvs42.5 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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76.4%68.7mg

Vitamin C

6.46%5.8mg

Ascorbic acid

68.7 mgvs5.8 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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Vitamin E

0.28%0.043mg

Tocopherols and Tocotrienols

NA mgvs0.043 mg

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

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Vitamin K

0.24%0.28μg

Phytomenadione or phylloquinone

NA μgvs0.28 μg

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

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Minerals

Valencia Orangesvs Canned Beets

5.67%56.7mg

Calcium

2.13%21.3mg

56.7 mgvs21.3 mg

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

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5.83%0.052mg

Copper

9.3%0.084mg

0.052 mgvs0.084 mg

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

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Fluoride

0.93%37.3μg

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

NA μgvs37.3 μg

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

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1.6%0.13mg

Iron

32.2%2.58mg

0.13 mgvs2.58 mg

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

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3.37%14mg

Magnesium

5.74%24mg

14 mgvs24 mg

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

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1.4%0.033mg

Manganese

17.7%0.41mg

0.033 mgvs0.41 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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3.44%24mg

Phosphorus

3.44%24mg

24 mgvs24 mg

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

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7.46%254mg

Potassium

6.17%210mg

254 mgvs210 mg

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

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Selenium

1.3%0.71μg

NA μgvs0.71 μg

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

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0%0mg

Sodium

18.3%275mg

0 mgvs275 mg

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

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0.77%0.085mg

Zinc

2.7%0.3mg

0.085 mgvs0.3 mg

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

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3.3%122g

Water

3.5%129g

122 gvs129 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 Valencia Oranges vs Canned Beets:

Raw Valencia Oranges have 12 times more Vitamin A, 8.7 times more Vitamin B1, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 11.8 times more Vitamin C than Canned Beets, Solids.
Both Raw Valencia Oranges and Canned Beets, Solids have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
Both Raw Valencia Oranges as well as Canned Beets, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Beets:

Raw Valencia Oranges have 2.7 times more Calcium and 1.2 times more Potassium than Canned Beets, Solids.
While Canned Beets, Solids contain 1.6 times more Copper, 20.2 times more Iron, 1.7 times more Magnesium, 12.5 times more Manganese, more Sodium and 3.5 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Beets, Solids have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Valencia Oranges have 1.6 times more Energy, 4 times more Omega 3, 1.6 times more Carbohydrate and 1.4 times more Fiber than Canned Beets, Solids.
Both Raw Valencia Oranges and Canned Beets, Solids have similar amounts of Protein per 5 oz.
Both Raw Valencia Oranges as well as Canned Beets, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Valencia OrangesVS Navel OrangesCanned BeetsVS Navel OrangesValencia OrangesVS Beet GreensCanned BeetsVS Beet Greens

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Comparing Nutrients in 5 ounces Valencia OrangesVS Canned Beets

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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