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

Weight per 500 calories

• Canned Sweet Potato, Syrup Pack, Solids And Liquids: 562g
• Oranges with Peel: 794g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.4 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.

Which food has more nutrients per 500 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.12g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	95% 123g	130g per day for Men 19-50 years
Sugars	119% 86.5g	NA	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	37% 14g	94% 35.7g	38g per day for Men 19-50 years
Protein	9.83% 5.5g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	235% 2118μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.5% 2.25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.83% 39.3μg	59.5% 238μg	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	65.5% 59mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.2% 5.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.43% 84.3mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	50.3% 0.45mg	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	56% 4.5mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	NA	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	21.7% 152mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	7.15% 3.93μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	11.8% 435g	17.7% 653g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 20.5 times more Vitamin A than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 5.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, 6.1 times more Vitamin B9 and 9.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.5 times more Copper, 10.3 times more Sodium and 1.2 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 6.6 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.5 times more Potassium, 1.4 times more Selenium and 1.5 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges with Peel have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges with Peel contain 1.7 times more Omega 3, 2.5 times more Fiber and 1.9 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges with Peel have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.