Comparing Nutrients in 14 ounces Boiled Sweet Potato no Skin VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.4% 302kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	48% 34.8g	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	2.35% 1.7g	13.3% 9.64g	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	% 2.14g	% 9g	g per day for Men 19-50 years
Sucrose	% 5.68g	% 16g	g per day for Men 19-50 years
Fiber	26% 9.92g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	347% 3124μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18.3% 5.48μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	24% 95μg	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	56.4% 51mg	133% 119mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Canned Orange Juice	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	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	35.7% 2.86mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	3.62% 0.083mg	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	18% 127mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Sweet Potato no Skin versus 14 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Sweet Potato no Skin vs Canned Orange Juice:

• 14 ounces of Boiled Sweet Potato no Skin have 87.4 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B5, 5.3 times more Vitamin B6 and 4.7 times more Vitamin E than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 4 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled Sweet Potato without Skin.
• 14 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled Sweet Potato without Skin as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Boiled Sweet Potato no Skin vs Canned Orange Juice:

• 14 ounces of Boiled Sweet Potato no Skin have 2.7 times more Calcium, 4.3 times more Copper, 7.2 times more Iron, 1.8 times more Magnesium, 12.7 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Potassium than Canned Orange Juice.
• Both Boiled Sweet Potato no Skin and Canned Orange Juice contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Boiled Sweet Potato without Skin as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Sweet Potato no Skin have 1.6 times more Energy, 1.6 times more Carbohydrate, 8.3 times more Fiber and 2 times more Protein than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 1.5 times more Sugars and 5.7 times more Fructose than Boiled Sweet Potato without Skin.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled Sweet Potato without Skin as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.