Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Drained Solids VS Oranges

Weight per 300 calories

• Canned Sweet Potato, Syrup Pack, Drained Solids: 278g
• Oranges: 638g

Canned Sweet Potato, Syrup Pack, Drained Solids have 2.3 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Drained Solids or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	22% 16g	82.3% 59.7g	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	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	22% 8.33g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Oranges	Recommended Dietary Allowance
Vitamin A	141% 1272μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.8% 1.44μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.56% 22.2μg	48% 191μg	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	33.3% 30mg	377% 340mg	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	21.3% 3.2mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.22μg	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	4.72% 47.2mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	51.5% 0.46mg	32% 0.29mg	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	33% 2.64mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	6.94% 0.16mg	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	9.92% 69.4mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	7.22% 108mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.04% 0.44mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	5.44% 201g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Sweet Potato, Syrup Pack, Drained Solids vs Oranges:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 18.1 times more Vitamin A, 2.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 8.6 times more Vitamin B9 and 11.3 times more Vitamin C 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 Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Sweet Potato, Syrup Pack, Drained Solids vs Oranges:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 1.6 times more Copper, 4.1 times more Iron, 10.7 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain 5.4 times more Calcium, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 2.8 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Oranges have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 1.4 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 3.7 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• 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 300 kcal.