Comparing Nutrients in 100 calories Canned Orange Juice VS Steamed Sweet Potato Leaves

Weight per 100 calories

• Canned Orange Juice: 213g
• Steamed Sweet Potato Leaves: 286g

Canned Orange Juice has 1.3 times more energy per 100g than Steamed Sweet Potato Leaves. It has low energy density when compared to other foods. Steamed Sweet Potato Leaves having low energy density.

Discover which food has more nutrients per 100 calories - Canned Orange Juice or Steamed Sweet Potato Leaves?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Canned Orange Juice	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	16.2% 21g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	21.6% 15.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.13% 5.17g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 4.83g	NA	g per day for Men 19-50 years
Sucrose	% 8.64g	NA	g per day for Men 19-50 years
Fiber	1.68% 0.64g	14.3% 5.43g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	2.13% 19μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.44% 0.045mg	58.7% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.07% 0.066mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 64mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.84% 0.43mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.21μg	259% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	9.43% 94mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	10.5% 0.094mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.6μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.66% 0.21mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	1.94% 0.045mg	28.4% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.17% 36mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	0.39% 0.21μg	4.68% 2.57μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	5.04% 187g	6.9% 255g	3700g per day for Men 19-50 years

Canned Orange Juice VS Steamed Sweet Potato Leaves Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Orange Juice or Steamed Sweet Potato Leaves?

Lets compare vitamin content per 100 calories of Canned Orange Juice vs Steamed Sweet Potato Leaves:

• 100 calories of Canned Orange Juice have 14.9 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 100 kcal of Steamed Sweet Potato Leaves contain 21.9 times more Vitamin A, 3.9 times more Vitamin B1, 17.1 times more Vitamin B2, 6.7 times more Vitamin B3, 1.5 times more Vitamin B5, 6.9 times more Vitamin B6, 2.7 times more Vitamin B9, 6.4 times more Vitamin E and 1458.3 times more Vitamin K than Unsweetened Canned Orange Juice.
• 100 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Unsweetened Canned Orange Juice as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Orange Juice vs Steamed Sweet Potato Leaves:

• 100 kcal of Steamed Sweet Potato Leaves contain 4.4 times more Calcium, 2 times more Copper, 8.5 times more Iron, 6.4 times more Magnesium, 14.6 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 12.1 times more Selenium, 8.7 times more Zinc and 1.4 times more Water than Unsweetened Canned Orange Juice.
• 100 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Steamed Sweet Potato Leaves contain 4 times more Omega 3, 8.5 times more Fiber and 4.3 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Steamed Sweet Potato Leaves offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Canned Orange Juice as well as Steamed Sweet Potato Leaves provide inadequate amounts of Omega 6 in 100 calories.