Comparing Nutrients in 500 calories Oranges with Peel VS Canned Sweet Potato, Syrup Pack, Drained Solids

Weight per 500 calories

• Oranges with Peel: 794g
• Canned Sweet Potato, Syrup Pack, Drained Solids: 463g

Canned Sweet Potato, Syrup Pack, Drained Solids have 1.7 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 500 calories - Oranges with Peel or Canned Sweet Potato, Syrup Pack, Drained Solids?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	6.37% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	36.7% 26.6g	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	94% 35.7g	36.5% 14g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	9.65% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	9.84% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.02% 2.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.5% 238μg	9.26% 37μg	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	626% 563mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35.5% 5.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	55.6% 556mg	7.87% 78.7mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	86% 0.77mg	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	79.4% 6.35mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	124% 2.85mg	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	25% 175mg	16.5% 116mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	26.3% 894mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	6.73% 0.74mg	11mg per day for Men 19-50 years
Water	17.7% 653g	9.07% 336g	3700g per day for Men 19-50 years

Oranges With Peel VS Canned Sweet Potato, Syrup Pack, Drained Solids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Canned Sweet Potato, Syrup Pack, Drained Solids?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 500 calories of Oranges with Peel have 6.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, 6.4 times more Vitamin B9 and 11.3 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 500 kcal of Canned Sweet Potato, Syrup Pack, Drained Solids contain 20.6 times more Vitamin A than Raw Oranges with Peel .
• 500 calories of Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 500 calories of Oranges with Peel have 7.1 times more Calcium, 1.4 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 1.9 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 500 kcal of Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.7 times more Copper and 11.4 times more Sodium than Raw Oranges with Peel .
• 500 calories of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Selenium
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 2.6 times more Fiber and 1.7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.