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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Fresh Orange juice	Recommended Dietary Allowance
Energy	37.2% 1080kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	80% 104g	130g per day for Men 19-50 years
Sugars	79% 57.4g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	79% 30g	5.26% 2g	38g per day for Men 19-50 years
Protein	23% 13g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	509% 4580μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.4% 4mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	17% 170mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	49% 0.44mg	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	119% 9.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	6.1% 0.14mg	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	59% 2000mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	19.6% 725g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Drained Solids VS Fresh 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 Fresh 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 Fresh Orange juice:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 45.8 times more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 28.8 times more Vitamin E and 26 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 3.6 times more Vitamin B1, 3.8 times more Vitamin B9 and 4.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Fresh Orange juice provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw 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 Fresh Orange juice:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 3.8 times more Copper, 4.8 times more Iron, 43.9 times more Manganese, 1.5 times more Phosphorus and 39 times more Sodium than Fresh Orange juice.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Fresh Orange juice contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw 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 2.4 times more Energy, 2.4 times more Carbohydrate, 15 times more Fiber and 1.8 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.5 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.