Comparing Nutrients in 1 pound Canned Mashed Sweet Potato VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Mashed Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Energy	15.8% 458kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	54% 70.3g	130g per day for Men 19-50 years
Sugars	34% 24.7g	NA	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	20.3% 7.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	16% 9g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	219% 1973μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.8% 8.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	34% 136μg	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	26.2% 23.6mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33% 4.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Calcium	13.6% 136mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	28.7% 0.26mg	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	75.4% 6.03mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	NA	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	33.7% 236mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.06% 335g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Mashed Sweet Potato has 33.5 times more Vitamin A, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.7 times more Vitamin B1, 2.7 times more Vitamin B9 and 13.7 times more Vitamin C than Canned Mashed Sweet Potato.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Mashed Sweet Potato as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Canned Mashed Sweet Potato has 4.9 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 2.4 times more Phosphorus and 37.5 times more Sodium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.3 times more Calcium than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Oranges with Peel contain similar levels of Potassium per one pound.
• Both Canned Mashed Sweet Potato as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mashed Sweet Potato has 1.6 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.6 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.