Comparing Nutrients in 5 ounces Florida Oranges VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Florida Oranges	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	25.3% 33g	130g per day for Men 19-50 years
Sugars	18% 13g	10.7% 7.73g	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	8.95% 3.4g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.3% 2.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	3.9% 15.6μg	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	71% 63.8mg	8.2% 7.37mg	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	1.7% 0.26mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	43.8% 0.39mg	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	1.6% 0.13mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	61% 1.4mg	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	2.43% 17mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.1% 106mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Mashed Sweet Potato per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Canned Mashed Sweet Potato:

• 5 ounces of Florida Oranges have 3.7 times more Vitamin B1, 1.5 times more Vitamin B9 and 8.7 times more Vitamin C than Canned Mashed Sweet Potato.
• While 5 oz of Canned Mashed Sweet Potato contain 39.5 times more Vitamin A, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 4.6 times more Vitamin B6, 6.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Canned Mashed Sweet Potato:

• 5 ounces of Florida Oranges have 1.4 times more Calcium than Canned Mashed Sweet Potato.
• While 5 oz of Canned Mashed Sweet Potato contain 7.1 times more Copper, 14.8 times more Iron, 2.4 times more Magnesium, 41.2 times more Manganese, 4.3 times more Phosphorus and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Canned Mashed Sweet Potato contain similar levels of Potassium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.7 times more Sugars and 1.4 times more Fiber than Canned Mashed Sweet Potato.
• While 5 oz of Canned Mashed Sweet Potato contain 2.2 times more Energy, 2 times more Carbohydrate and 2.8 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in five ounces.