Comparing Nutrients in 300 calories Canned Mashed Sweet PotatoVS Oranges with Peel
Weight per 300 calories
Canned Mashed Sweet Potato
297g
Oranges with Peel
476g
Canned Mashed Sweet Potato has 1.6 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.
Discover which food has more nutrients per 300 calories - Canned Mashed Sweet Potato or Oranges with Peel ?
Canned Mashed Sweet Potato VS Oranges With Peel Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Canned Mashed Sweet Potato or Oranges with Peel ?
Lets compare vitamin content per 300 calories of Canned Mashed Sweet Potato vs Oranges with Peel :
300 calories of Canned Mashed Sweet Potato have 20.9 times more Vitamin A and 1.6 times more Vitamin B6 than Oranges with Peel .
While 300 kcal of Raw Oranges with Peel contain 5.9 times more Vitamin B1, 4.4 times more Vitamin B9 and 21.9 times more Vitamin C than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 calories.
Both Canned Mashed Sweet Potato as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Canned Mashed Sweet Potato vs Oranges with Peel :
300 calories of Canned Mashed Sweet Potato have 3 times more Copper, 1.5 times more Phosphorus and 23.4 times more Sodium than Oranges with Peel .
While 300 kcal of Raw Oranges with Peel contain 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.
Both Canned Mashed Sweet Potato and Oranges with Peel contain similar levels of Iron and Magnesium per 300 calories.
300 calories of Canned Mashed Sweet Potato lack sufficient amounts of Selenium
Both Canned Mashed Sweet Potato as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 kcal of Raw Oranges with Peel contain 4.2 times more Fiber than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
Both Canned Mashed Sweet Potato as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.