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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Canned Orange Juice	Recommended Dietary Allowance
Energy	30.7% 890kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	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	161% 209g	84.7% 110g	130g per day for Men 19-50 years
Sugars	212% 154g	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	65.8% 25g	7.9% 3g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	419% 3770μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.3% 4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	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	117% 105mg	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	62.7% 9.4mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Canned Orange Juice	Recommended Dietary Allowance
Calcium	15% 150mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	100% 8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	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	38.6% 270mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	21% 774g	23.7% 877g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids vs Canned Orange Juice:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 41.9 times more Vitamin A, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.7 times more Vitamin E than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.6 times more Vitamin B1, 3.4 times more Vitamin B9 and 2.9 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 5.6 times more Copper, 8 times more Iron, 1.3 times more Magnesium, 24.1 times more Manganese and 1.6 times more Phosphorus than Canned Orange Juice.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Canned Orange Juice contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids has 1.9 times more Energy, 1.9 times more Carbohydrate, 1.8 times more Sugars and 8.3 times more Fiber than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.