Comparing Nutrients in 1 kilogram Fresh Orange juice VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Fresh Orange juice	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	15.5% 450kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	161% 209g	130g per day for Men 19-50 years
Sugars	116% 84g	212% 154g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	65.8% 25g	38g per day for Men 19-50 years
Protein	12.5% 7g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	11% 100μg	419% 3770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.3% 4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	17.5% 70μg	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	556% 500mg	117% 105mg	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	2.67% 0.4mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	11% 110mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	138% 1.24mg	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	25% 2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	220% 5.07mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24% 883g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Fresh Orange juice has 3.8 times more Vitamin B1, 4.3 times more Vitamin B9 and 4.8 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 37.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 23.5 times more Vitamin E than Raw Orange juice.
• Both Fresh Orange juice and Canned Sweet Potato, Syrup Pack, Solids And Liquids provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Raw Orange juice as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 2.8 times more Copper, 4 times more Iron, 36.2 times more Manganese and 1.6 times more Phosphorus than Raw Orange juice.
• Both Fresh Orange juice and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Orange juice as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 2 times more Energy, 2 times more Carbohydrate, 1.8 times more Sugars and 12.5 times more Fiber than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Raw Orange juice as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.