Comparing Nutrients in 1 kilogram Sweet Potato VS Canned Orange Juice

Macros Ratio

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

Macro Nutrients

	Sweet Potato	Canned Orange Juice	Recommended Dietary Allowance
Energy	29.7% 860kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	155% 201g	84.7% 110g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 25g	% 40.6g	g per day for Men 19-50 years
Fiber	79% 30g	7.9% 3g	38g per day for Men 19-50 years
Protein	28% 15.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	788% 7090μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Orange Juice	Recommended Dietary Allowance
Calcium	30% 300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	76.3% 6.1mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	67% 470mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	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	36.7% 550mg	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	21% 773g	23.7% 877g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Sweet Potato has 78.8 times more Vitamin A, 2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 4.4 times more Vitamin B5 and 6.7 times more Vitamin B6 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.2 times more Vitamin B9 and 12.5 times more Vitamin C than Raw Sweet Potato.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Raw Sweet Potato as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Sweet Potato has 3 times more Calcium, 6.9 times more Copper, 6.1 times more Iron, 2.5 times more Magnesium, 12.3 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium, 13.8 times more Sodium and 7.5 times more Zinc than Canned Orange Juice.
• Both Sweet Potato and Canned Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw Sweet Potato 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 Sweet Potato has 1.8 times more Energy, 1.8 times more Carbohydrate, 10 times more Fiber and 2.3 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.1 times more Sugars and 3.5 times more Fructose than Raw Sweet Potato.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Sweet Potato as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.