Comparing Nutrients in 14 ounces Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges	Recommended Dietary Allowance
Energy	12% 353kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	36% 46.6g	130g per day for Men 19-50 years
Sugars	84.3% 61g	51% 37g	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	26% 9.92g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges	Recommended Dietary Allowance
Vitamin A	166% 1496μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.3% 1.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	29.8% 119μg	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	46.3% 41.7mg	235% 211mg	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	25% 3.73mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	20% 0.18mg	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	39.7% 3.18mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	87.5% 2mg	4.3% 0.099mg	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	15.3% 107mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.3% 307g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Oranges:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 34.3 times more Vitamin A, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 5.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.6 times more Vitamin B1, 4.3 times more Vitamin B9 and 5.1 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Oranges:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.8 times more Copper, 8 times more Iron, 1.3 times more Magnesium, 20.3 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Selenium, more Sodium and 2.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.7 times more Calcium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.9 times more Energy, 1.8 times more Carbohydrate and 1.6 times more Sugars than Raw Oranges.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges have similar amounts of Fiber and Protein per 14 oz.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.