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

Macros Ratio

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

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Navel Oranges	Recommended Dietary Allowance
Energy	12.5% 361kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.5% 84g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	27.4% 20g	46.5% 33.7g	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	NA	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	19% 7.14g	23% 8.73g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Navel Oranges	Recommended Dietary Allowance
Vitamin A	176% 1584μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.08mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	33.7% 135μg	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	116% 105mg	261% 235mg	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	26.5% 3.97mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Navel Oranges	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	17% 0.15mg	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	44% 3.53mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	5% 0.12mg	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	27.8% 194mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.16% 302g	9.22% 341g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Vacuum Pack has 33.3 times more Vitamin A, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Vitamin B1, 2 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Raw Navel Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Sweet Potato, Vacuum Pack has 3.6 times more Copper, 6.8 times more Iron, 2 times more Magnesium, 15.7 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, more Selenium, 53 times more Sodium and 2.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Calcium than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Raw Navel Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Sweet Potato, Vacuum Pack has 1.9 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Sugars than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Raw Navel Oranges have similar amounts of Fiber per 14 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.