Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Drained Solids VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Canned Orange Juice	Recommended Dietary Allowance
Energy	37.2% 1080kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	84.7% 110g	130g per day for Men 19-50 years
Sugars	79% 57.4g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	79% 30g	7.9% 3g	38g per day for Men 19-50 years
Protein	23% 13g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	509% 4580μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.4% 4mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	17.3% 5.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	60% 240μg	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	120% 108mg	334% 301mg	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	76.7% 11.5mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Canned Orange Juice	Recommended Dietary Allowance
Calcium	17% 170mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	119% 9.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	9.13% 0.21mg	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	35.7% 250mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	19.6% 725g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Drained Solids VS Canned Orange Juice per 1 kg

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

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

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 50.9 times more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 5.8 times more Vitamin E and 26 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.6 times more Vitamin B1, 3 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 7.6 times more Copper, 9.5 times more Iron, 29.3 times more Manganese, 1.5 times more Phosphorus and 9.8 times more Sodium than Canned Orange Juice.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Canned Orange Juice contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 2.3 times more Energy, 2.3 times more Carbohydrate, 10 times more Fiber and 1.9 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.5 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.