Comparing Nutrients in 1 pound Valencia Oranges VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Valencia Oranges	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	7.66% 222kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	34% 24.7g	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	30% 11.3g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.2% 177μg	12.5% 50μg	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	244% 220mg	26.2% 23.6mg	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	NA	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	18% 181mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	140% 1.26mg	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	5.1% 0.41mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	195% 4.5mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	NA	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.6% 392g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Mashed Sweet Potato per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Canned Mashed Sweet Potato:

• 1 pound of Valencia Oranges has 3.2 times more Vitamin B1, 3.5 times more Vitamin B9 and 9.3 times more Vitamin C than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 36.3 times more Vitamin A, 2.3 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B5 and 3.7 times more Vitamin B6 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Canned Mashed Sweet Potato:

• 1 pound of Valencia Oranges has 1.3 times more Calcium than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 7.5 times more Copper, 14.8 times more Iron, 2.4 times more Magnesium, 43 times more Manganese, 3.1 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Mashed Sweet Potato contain similar levels of Potassium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Canned Mashed Sweet Potato lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 1.5 times more Fiber than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 2.1 times more Energy, 2 times more Carbohydrate and 1.9 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one pound.