Comparing Nutrients in 5 ounces Florida Oranges VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Florida Oranges	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	4.45% 129kcal	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	23% 30g	130g per day for Men 19-50 years
Sugars	18% 13g	9.78% 7.1g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.5% 2.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	6.02% 24μg	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	41.6% 37.4mg	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	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	22% 0.2mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	28% 0.64mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Sweet Potato, Vacuum Pack per 5 oz

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

Lets compare vitamin content per 5 ounces of Florida Oranges vs Canned Sweet Potato, Vacuum Pack:

• 5 ounces of Florida Oranges have 2.7 times more Vitamin B1 and 1.7 times more Vitamin C than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain 36.3 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 3.7 times more Vitamin B6 and 5.6 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Canned Sweet Potato, Vacuum Pack provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Florida Oranges as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Canned Sweet Potato, Vacuum Pack:

• 5 ounces of Florida Oranges have 2 times more Calcium than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain 3.6 times more Copper, 9.9 times more Iron, 2.2 times more Magnesium, 19 times more Manganese, 4.1 times more Phosphorus, 1.8 times more Potassium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Canned Sweet Potato, Vacuum Pack contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.8 times more Sugars and 1.3 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain 2 times more Energy, 1.8 times more Carbohydrate and 2.4 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 Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6 in five ounces.