Comparing Nutrients in 1 pound Canned Sweet Potato, Syrup Pack, Drained Solids VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Canned Orange Juice	Recommended Dietary Allowance
Energy	17% 490kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	38.4% 50g	130g per day for Men 19-50 years
Sugars	36% 26g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	36% 13.6g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	231% 2077μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.86% 2.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	27.2% 109μg	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	54.4% 49mg	152% 137mg	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	34.8% 5.2mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Canned Orange Juice	Recommended Dietary Allowance
Calcium	7.7% 77mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	54% 4.3mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	4.14% 0.095mg	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	16% 113mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	8.9% 329g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Drained Solids VS Canned Orange Juice per 1 lb

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

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 50.9 times more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 5.8 times more Vitamin E and 26 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.6 times more Vitamin B1, 3 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 7.6 times more Copper, 9.5 times more Iron, 29.3 times more Manganese, 1.5 times more Phosphorus and 9.8 times more Sodium than Canned Orange Juice.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Canned Orange Juice contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 2.3 times more Energy, 2.3 times more Carbohydrate, 10 times more Fiber and 1.9 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.5 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.