Comparing Nutrients in 1 kilogram Valencia Oranges VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Valencia Oranges	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	17% 490kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	195% 254g	130g per day for Men 19-50 years
Sugars	NA	79% 57.4g	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	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	509% 4580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	17.3% 5.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	98% 390μg	20% 80μg	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	539% 485mg	120% 108mg	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	NA	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	40% 400mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	186% 1.67mg	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	11.3% 0.9mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	267% 6.15mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	23.3% 863g	19.6% 725g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Raw Valencia Oranges have 3.5 times more Vitamin B1, 4.9 times more Vitamin B9 and 4.5 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 38.2 times more Vitamin A and 1.6 times more Vitamin B5 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Valencia Oranges as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Raw Valencia Oranges have 2.4 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 4.5 times more Copper, 10.6 times more Iron, 26.7 times more Manganese, 1.5 times more Phosphorus, more Sodium and 2.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.2 times more Energy, 1.4 times more Omega 3 and 2.1 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Valencia Oranges as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.