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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	12% 353kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	84.3% 61g	NA	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	47% 18g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	166% 1496μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	28.4% 0.37mg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25% 3.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	87.5% 2mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	8.3% 307g	8.83% 327g	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 with Peel :

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 29 times more Vitamin A than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.2 times more Vitamin B1, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 6.8 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 with Peel have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 oz.

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

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.2 times more Copper, 1.2 times more Phosphorus, 14.5 times more Sodium and 1.7 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.7 times more Calcium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges with Peel have similar amounts of Iron, Magnesium, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.4 times more Energy and 1.4 times more Carbohydrate than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.8 times more Fiber and 1.3 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges with Peel have similar amounts of Omega 3 per 14 oz.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.