Comparing Nutrients in 5 ounces Canned Orange Juice VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Canned Orange Juice	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	5.28% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	27.7% 36g	130g per day for Men 19-50 years
Sugars	17% 12.4g	11.2% 8.14g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	72% 649μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.46% 0.74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	2.83% 11.3μg	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	47.4% 42.7mg	17% 15.3mg	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	1.9% 0.28mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	26.3% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	38% 0.87mg	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	3.44% 24mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Sweet Potato, Syrup Pack, Drained Solids per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 5 ounces of Canned Orange Juice have 1.6 times more Vitamin B1, 3 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 50.9 times more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 5.8 times more Vitamin E and 26 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 5 ounces of Canned Orange Juice have 1.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 7.6 times more Copper, 9.5 times more Iron, 29.3 times more Manganese, 1.5 times more Phosphorus and 9.8 times more Sodium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 1.5 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.3 times more Energy, 2.3 times more Carbohydrate, 10 times more Fiber and 1.9 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.