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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	21.7% 630kcal	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	119% 155g	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	118% 45g	79% 30g	38g per day for Men 19-50 years
Protein	23.2% 13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	509% 4580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	120% 108mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	70% 700mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	22.2% 823g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Sweet Potato, Syrup Pack, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oranges with Peel has 4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9 and 6.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 35.2 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 4.1 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 2.9 times more Copper and 19.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Iron, Magnesium, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.5 times more Fiber than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 1.7 times more Energy and 1.6 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Protein per one kilogram.
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.