Comparing Nutrients in 1 pound Oranges with Peel VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Oranges with Peel	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	9.85% 286kcal	14.2% 413kcal	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	54% 70.3g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	53.7% 20.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	201% 1810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	24% 7.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	19.3% 77μg	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	133% 120mg	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	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	31.8% 318mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	70% 0.63mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	NA	89.7% 2.06mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10% 373g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Sweet Potato, Vacuum Pack per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Canned Sweet Potato, Vacuum Pack 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, Vacuum Pack:

• 1 pound of Oranges with Peel has 2.7 times more Vitamin B1, 1.8 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Sweet Potato, Vacuum Pack.
• While 1 lb of Canned Sweet Potato, Vacuum Pack contains 30.7 times more Vitamin A, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sweet Potato, Vacuum Pack provide similar amounts of Vitamin B2 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, Vacuum Pack have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 3.2 times more Calcium than Canned Sweet Potato, Vacuum Pack.
• While 1 lb of Canned Sweet Potato, Vacuum Pack contains 2.4 times more Copper, 1.6 times more Magnesium, 2.2 times more Phosphorus, 1.6 times more Potassium and 26.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sweet Potato, Vacuum Pack contain similar levels of Iron and Water per one pound.
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.5 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• While 1 lb of Canned Sweet Potato, Vacuum Pack contains 1.4 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6 in one pound.