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

Macros Ratio

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

Macro Nutrients

	Fresh Orange juice	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	7.04% 204kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	73% 95g	130g per day for Men 19-50 years
Sugars	52.6% 38g	96% 70g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	30% 11.3g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	190% 1710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.05% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	7.94% 31.8μg	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	252% 227mg	53% 47.6mg	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	1.2% 0.18mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	5% 50mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	62.5% 0.56mg	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	11.3% 0.91mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	100% 2.3mg	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	11% 77mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 401g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 pound of Fresh Orange juice has 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.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 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 Raw Orange juice.
• Both Fresh Orange juice and Canned Sweet Potato, Syrup Pack, Solids And Liquids provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Raw Orange juice as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 2.8 times more Copper, 4 times more Iron, 36.2 times more Manganese and 1.6 times more Phosphorus than Raw Orange juice.
• Both Fresh Orange juice and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Orange juice as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 2 times more Energy, 2 times more Carbohydrate, 1.8 times more Sugars and 12.5 times more Fiber than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Raw Orange juice as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.