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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	9.85% 286kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	88.5% 115g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	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	17.4% 0.23mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	54.4% 49mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	31.8% 318mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	10% 373g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Sweet Potato, Syrup Pack, Drained Solids per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oranges with Peel has 4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9 and 6.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains 35.2 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 4.1 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains 2.9 times more Copper and 19.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Iron, Magnesium, Phosphorus and Potassium per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.5 times more Fiber than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains 1.7 times more Energy and 1.6 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Protein per one pound.
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6 in one pound.