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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Oranges	Recommended Dietary Allowance
Energy	17% 490kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.21% 0.068g	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	0.48% 0.082g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	36% 26g	58.5% 42.4g	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	36% 13.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Oranges	Recommended Dietary Allowance
Vitamin A	231% 2077μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	21% 0.27mg	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	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	54.4% 49mg	268% 241mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Oranges	Recommended Dietary Allowance
Calcium	7.7% 77mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	22.7% 0.2mg	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	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	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.9% 329g	10.6% 393g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have 41.6 times more Vitamin A, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5, 6.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.5 times more Vitamin B1, 3.8 times more Vitamin B9 and 4.9 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have 3.7 times more Copper, 9.5 times more Iron, 24.6 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Selenium, more Sodium and 2.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.4 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Oranges have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 2.3 times more Energy, 3.1 times more Omega 3, 2.2 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.