Comparing Nutrients in 1 kilogram Baked Frozen Sweet Potato VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Baked Frozen Sweet Potato	Canned Orange Juice	Recommended Dietary Allowance
Energy	34.5% 1000kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	180% 234g	84.7% 110g	130g per day for Men 19-50 years
Sugars	126% 92g	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	47.4% 18g	7.9% 3g	38g per day for Men 19-50 years
Protein	30.5% 17g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1159% 10430μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	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	101% 91mg	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	51.3% 7.7mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Canned Orange Juice	Recommended Dietary Allowance
Calcium	35% 350mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	67.5% 5.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	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	63% 440mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	20% 737g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Frozen Sweet Potato 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 Baked Frozen Sweet Potato vs Canned Orange Juice:

• 1 kilogram of Baked Frozen Sweet Potato has 115.9 times more Vitamin A, 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.1 times more Vitamin B5, 6 times more Vitamin B6, 3.9 times more Vitamin E and 25 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 3.3 times more Vitamin C than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Canned Orange Juice provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Baked Frozen Sweet Potato no Salt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Frozen Sweet Potato vs Canned Orange Juice:

• 1 kilogram of Baked Frozen Sweet Potato has 3.5 times more Calcium, 8.3 times more Copper, 5.4 times more Iron, 2.1 times more Magnesium, 31.7 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium and 7.5 times more Zinc than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Baked Frozen Sweet Potato no Salt as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Frozen Sweet Potato has 2.1 times more Energy, 2.1 times more Carbohydrate, 6 times more Fiber and 2.5 times more Protein than Canned Orange Juice.
• Both Baked Frozen Sweet Potato and Canned Orange Juice offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Frozen Sweet Potato no Salt as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.