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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Navel 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	1.55% 1.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	195% 254g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Navel 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	56.7% 0.68mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	43% 430mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	19.6% 725g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 5.5 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, 1.5 times more Vitamin B5, 7.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel 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 Navel Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Raw Navel Oranges have 2.5 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 4.3 times more Copper, 7.3 times more Iron, 21.2 times more Manganese, more Selenium, 39 times more Sodium and 2 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 1.5 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.2 times more Energy, 2.4 times more Omega 3, 2 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel 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.