Comparing Nutrients in 100 grams Canned BeetsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Beets

11%

85%

Valencia Oranges

87%

100 g ▼

Macro Nutrients

Canned Beetsvs Valencia Oranges

1.07%31kcal

Energy

1.7%49kcal

31 kcalvs49 kcal

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

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0.14%0.14g

Fat

0.31%0.3g

0.14 gvs0.3 g

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

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0.069%0.022g

Saturated Fat

0.11%0.035g

0.022 gvs0.035 g

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

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0.25%0.004g

Omega 3

1%0.016g

0.004 gvs0.016 g

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

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0.26%0.045g

Omega 6

0.26%0.044g

0.045 gvs0.044 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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5.55%7.2g

Carbohydrate

9.15%12g

7.2 gvs12 g

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

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7.6%5.5g

Sugars

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

5.5 gvsNA 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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4.74%1.8g

Fiber

6.58%2.5g

1.8 gvs2.5 g

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

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1.63%0.91g

Protein

1.86%1.04g

0.91 gvs1.04 g

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

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Vitamins

Canned Beetsvs Valencia Oranges

0.11%1μg

Vitamin A

1.33%12μg

RAE, retinol activity equivalents

1 μgvs12 μg

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

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0.83%0.01mg

Vitamin B1

7.25%0.087mg

Thiamine

0.01 mgvs0.087 mg

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

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3.08%0.04mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.04 mgvs0.04 mg

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

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0.98%0.16mg

Vitamin B3

1.7%0.27mg

Niacin, nicotinic acid, niacinamide

0.16 mgvs0.27 mg

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

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3.1%0.16mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.16 mgvs0.25 mg

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

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4.4%0.057mg

Vitamin B6

4.85%0.063mg

Pyridoxine

0.057 mgvs0.063 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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7.5%30μg

Vitamin B9

9.75%39μg

Folates and Folic Acid

30 μgvs39 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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4.56%4.1mg

Vitamin C

54%48.5mg

Ascorbic acid

4.1 mgvs48.5 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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0.2%0.03mg

Vitamin E

Tocopherols and Tocotrienols

0.03 mgvsNA mg

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

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0.17%0.2μg

Vitamin K

Phytomenadione or phylloquinone

0.2 μgvsNA μg

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

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Minerals

Canned Beetsvs Valencia Oranges

1.5%15mg

Calcium

4%40mg

15 mgvs40 mg

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

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6.56%0.059mg

Copper

4.1%0.037mg

0.059 mgvs0.037 mg

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

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0.66%26.3μg

Fluoride

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

26.3 μgvsNA μg

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

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22.8%1.82mg

Iron

1.13%0.09mg

1.82 mgvs0.09 mg

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

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4.05%17mg

Magnesium

2.4%10mg

17 mgvs10 mg

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

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12.5%0.29mg

Manganese

1%0.023mg

0.29 mgvs0.023 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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2.43%17mg

Phosphorus

2.43%17mg

17 mgvs17 mg

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

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4.35%148mg

Potassium

5.26%179mg

148 mgvs179 mg

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

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0.91%0.5μg

Selenium

0.5 μgvsNA μg

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

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13%194mg

Sodium

0%0mg

194 mgvs0 mg

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

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1.9%0.21mg

Zinc

0.55%0.06mg

0.21 mgvs0.06 mg

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

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2.46%91g

Water

2.33%86.3g

91 gvs86.3 g

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

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Lets compare vitamin content per 100 grams of Canned Beets vs Valencia Oranges:

Raw Valencia Oranges contain 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 Canned Beets, Solids and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
Both Canned Beets, Solids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Beets vs Valencia Oranges:

Canned Beets, Solids have 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.
While Raw Valencia Oranges contain 2.7 times more Calcium than Canned Beets, Solids.
Both Canned Beets, Solids and Raw Valencia Oranges have similar amounts of Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Valencia Oranges contain 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 Canned Beets, Solids and Raw Valencia Oranges have similar amounts of Protein per 100 g.
Both Canned Beets, Solids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Canned BeetsVS Beet GreensValencia OrangesVS Beet GreensCanned BeetsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 grams Canned BeetsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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