Comparing Nutrients in 1 kilogram Boiled Sweet Potato no Skin VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Orange Juice	Recommended Dietary Allowance
Energy	26.2% 760kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	136% 177g	84.7% 110g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 14.3g	% 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	24.5% 13.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	874% 7870μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	142% 128mg	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

	Boiled Sweet Potato no Skin	Canned Orange Juice	Recommended Dietary Allowance
Calcium	27% 270mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	90% 7.2mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	45.7% 320mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	21.7% 801g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin vs Canned Orange Juice:

• 1 kilogram of Boiled Sweet Potato no Skin has 87.4 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B5, 5.3 times more Vitamin B6 and 4.7 times more Vitamin E than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 4 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled Sweet Potato without Skin.
• 1 kilogram of Boiled Sweet Potato no Skin 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 Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Canned Orange Juice:

• 1 kilogram of Boiled Sweet Potato no Skin has 2.7 times more Calcium, 4.3 times more Copper, 7.2 times more Iron, 1.8 times more Magnesium, 12.7 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Potassium than Canned Orange Juice.
• Both Boiled Sweet Potato no Skin and Canned Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Boiled Sweet Potato without Skin as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sweet Potato no Skin has 1.6 times more Energy, 1.6 times more Carbohydrate, 8.3 times more Fiber and 2 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.5 times more Sugars and 5.7 times more Fructose than Boiled Sweet Potato without Skin.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled Sweet Potato without Skin as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.