Comparing Nutrients in 14 ounces Oranges VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Oranges	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	6.43% 187kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	64.5% 84g	130g per day for Men 19-50 years
Sugars	51% 37g	27.4% 20g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	176% 1584μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	41.5% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21% 6.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	17% 67.5μg	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	235% 211mg	116% 105mg	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	4.76% 0.71mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	16% 159mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	61.3% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.96% 0.4mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	78.5% 1.8mg	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	7.94% 55.6mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Canned Sweet Potato, Vacuum Pack:

• Raw Oranges have 2.4 times more Vitamin B1, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 36.3 times more Vitamin A, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.2 times more Vitamin B6, 5.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Canned Sweet Potato, Vacuum Pack:

• Raw Oranges have 1.8 times more Calcium than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 3.1 times more Copper, 8.9 times more Iron, 2.2 times more Magnesium, 18.2 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium, more Sodium and 2.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Sweet Potato, Vacuum Pack have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.9 times more Sugars and 1.3 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.9 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.