Comparing Nutrients in 1 pound Florida Oranges VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Florida Oranges	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	7.2% 209kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	88.5% 115g	130g per day for Men 19-50 years
Sugars	57% 41.5g	36% 26g	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	28.6% 11g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	231% 2077μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.86% 2.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	9.07% 36.3μg	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	227% 204mg	54.4% 49mg	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	5.44% 0.82mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	84% 0.76mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	121% 2.8mg	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	7.78% 54.4mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Florida Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Raw Florida Oranges have 4 times more Vitamin B1, 2.1 times more Vitamin B9 and 4.2 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 41.6 times more Vitamin A, 1.6 times more Vitamin B5, 6.4 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw Florida Oranges as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Florida Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Raw Florida Oranges have 2.5 times more Calcium and 1.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 4.3 times more Copper, 10.6 times more Iron, 25.6 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Selenium, more Sodium and 2 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Florida Oranges have 1.6 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.3 times more Energy, 2 times more Omega 3, 2.2 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.