Comparing Nutrients in 1 kilogram Canned Orange Juice VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Canned Orange Juice	Baked Sweet Potato	Recommended Dietary Allowance
Energy	16.2% 470kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	159% 207g	130g per day for Men 19-50 years
Sugars	121% 87.6g	89.4% 64.8g	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	33.5% 24.3g	6.9% 5g	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	% 22.7g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 23g	g per day for Men 19-50 years
Fiber	7.9% 3g	87% 33g	38g per day for Men 19-50 years
Protein	12% 6.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	10% 90μg	1068% 9610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	177% 8.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	80% 24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	15% 60μg	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	334% 301mg	218% 196mg	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	13.3% 2mg	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	10% 100mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	179% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	216% 4.97mg	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	24.3% 170mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	20.5% 758g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Baked Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Baked Sweet Potato:

• 1 kilogram of Canned Orange Juice has 4 times more Vitamin B9 and 1.5 times more Vitamin C than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 106.8 times more Vitamin A, 2.7 times more Vitamin B1, 5 times more Vitamin B2, 7.4 times more Vitamin B3, 4.9 times more Vitamin B5, 9.2 times more Vitamin B6 and 3.6 times more Vitamin E than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Baked Sweet Potato:

• 1 kg of Sweet Potato Baked in skin, flesh only contains 3.8 times more Calcium, 7.3 times more Copper, 6.9 times more Iron, 2.7 times more Magnesium, 23.7 times more Manganese, 3.2 times more Phosphorus, 2.6 times more Potassium, 9 times more Sodium and 8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Baked Sweet Potato contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 1.4 times more Sugars and 4.9 times more Fructose than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 1.9 times more Energy, 1.9 times more Carbohydrate, 11 times more Fiber and 3 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.