Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	30.7% 890kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	119% 155g	130g per day for Men 19-50 years
Sugars	212% 154g	NA	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	65.8% 25g	118% 45g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	419% 3770μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	15% 150mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21% 774g	22.2% 823g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Oranges with Peel :

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 29 times more Vitamin A than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.2 times more Vitamin B1, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 6.8 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges with Peel have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Oranges with Peel :

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.2 times more Copper, 1.2 times more Phosphorus, 14.5 times more Sodium and 1.7 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.7 times more Calcium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges with Peel have similar amounts of Iron, Magnesium, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.4 times more Energy and 1.4 times more Carbohydrate than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.8 times more Fiber and 1.3 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges with Peel have similar amounts of Omega 3 per 1 kg.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.