Comparing Nutrients in 1 kilogram Florida Oranges VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Florida Oranges	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	16% 460kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	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	1.82% 0.31g	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	88.8% 115g	178% 232g	130g per day for Men 19-50 years
Sugars	126% 91g	75% 54.5g	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	63% 24g	44.7% 17g	38g per day for Men 19-50 years
Protein	12.5% 7g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	65.7% 19.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	27.5% 110μg	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	500% 450mg	57.8% 52mg	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	12% 1.8mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	43% 430mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	309% 2.78mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	430% 9.9mg	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	17% 120mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23.6% 871g	20% 739g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Mashed Sweet Potato per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Canned Mashed Sweet Potato:

• 1 kilogram of Florida Oranges has 3.7 times more Vitamin B1, 1.5 times more Vitamin B9 and 8.7 times more Vitamin C than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 39.5 times more Vitamin A, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 4.6 times more Vitamin B6, 6.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Canned Mashed Sweet Potato:

• 1 kilogram of Florida Oranges has 1.4 times more Calcium than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 7.1 times more Copper, 14.8 times more Iron, 2.4 times more Magnesium, 41.2 times more Manganese, 4.3 times more Phosphorus and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Canned Mashed Sweet Potato contain similar levels of Potassium per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.7 times more Sugars and 1.4 times more Fiber than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 2.2 times more Energy, 2 times more Carbohydrate and 2.8 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.