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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Fresh Orange juice	Recommended Dietary Allowance
Energy	30.7% 890kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	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	161% 209g	80% 104g	130g per day for Men 19-50 years
Sugars	212% 154g	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	65.8% 25g	5.26% 2g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	419% 3770μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	30.8% 0.4mg	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	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	117% 105mg	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	62.7% 9.4mg	2.67% 0.4mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	15% 150mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	100% 8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	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	38.6% 270mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	59% 2000mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	21% 774g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Fresh 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 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, Solids And Liquids vs Fresh Orange juice:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 37.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 23.5 times more Vitamin E than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 3.8 times more Vitamin B1, 4.3 times more Vitamin B9 and 4.8 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Fresh Orange juice provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw 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 Fresh Orange juice:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 2.8 times more Copper, 4 times more Iron, 36.2 times more Manganese and 1.6 times more Phosphorus than Fresh Orange juice.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Fresh Orange juice contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids has 2 times more Energy, 2 times more Carbohydrate, 1.8 times more Sugars and 12.5 times more Fiber than Fresh Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.