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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Florida Oranges	Recommended Dietary Allowance
Energy	37.2% 1080kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	0.78% 0.25g	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	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	88.8% 115g	130g per day for Men 19-50 years
Sugars	79% 57.4g	126% 91g	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	79% 30g	63% 24g	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	Florida Oranges	Recommended Dietary Allowance
Vitamin A	509% 4580μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	30.8% 0.4mg	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	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Florida Oranges	Recommended Dietary Allowance
Calcium	17% 170mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	43.3% 0.39mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	19.6% 725g	23.6% 871g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids versus 1 kg of Florida Oranges 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 Florida Oranges:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 41.6 times more Vitamin A, 1.6 times more Vitamin B5, 1.2 times more Vitamin B6, 6.4 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4 times more Vitamin B1, 2.1 times more Vitamin B9 and 4.2 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Florida Oranges 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 Florida Oranges:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 4.3 times more Copper, 10.6 times more Iron, 25.6 times more Manganese, 2.1 times more Phosphorus and more Sodium than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.5 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Florida Oranges contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Florida Oranges lack sufficient amounts of 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, 2.2 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.6 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.