Comparing Nutrients in 300 calories Oranges with Peel VS Canned Mashed Sweet Potato
Weight per 300 calories
Oranges with Peel
476g
Canned Mashed Sweet Potato
297g
Canned Mashed Sweet Potato has 1.6 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.
Discover which food has more nutrients per 300 calories - Oranges with Peel or Canned Mashed Sweet Potato?
Oranges With Peel VS Canned Mashed Sweet Potato Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Oranges with Peel or Canned Mashed Sweet Potato?
Lets compare vitamin content per 300 calories of Oranges with Peel vs Canned Mashed Sweet Potato:
300 calories of Oranges with Peel have 5.9 times more Vitamin B1, 4.4 times more Vitamin B9 and 21.9 times more Vitamin C than Canned Mashed Sweet Potato.
While 300 kcal of Canned Mashed Sweet Potato contain 20.9 times more Vitamin A and 1.6 times more Vitamin B6 than Raw Oranges with Peel .
Both Oranges with Peel and Canned Mashed Sweet Potato provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 calories.
Both Raw Oranges with Peel as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Oranges with Peel vs Canned Mashed Sweet Potato:
300 calories of Oranges with Peel have 3.7 times more Calcium, 1.5 times more Potassium, 1.4 times more Selenium and 1.8 times more Water than Canned Mashed Sweet Potato.
While 300 kcal of Canned Mashed Sweet Potato contain 3 times more Copper, 1.5 times more Phosphorus and 23.4 times more Sodium than Raw Oranges with Peel .
Both Oranges with Peel and Canned Mashed Sweet Potato contain similar levels of Iron and Magnesium per 300 calories.
300 calories of Canned Mashed Sweet Potato lack sufficient amounts of Selenium
Both Raw Oranges with Peel as well as Canned Mashed Sweet Potato lack sufficient amounts of Zinc in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Oranges with Peel have 4.2 times more Fiber than Canned Mashed Sweet Potato.
Both Oranges with Peel and Canned Mashed Sweet Potato offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
Both Raw Oranges with Peel as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.