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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Navel Oranges	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	23% 30g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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

	Navel 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	2.3% 0.18mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	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	3.3% 122g	2.9% 108g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.8 times more Vitamin B1, 2 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 33.3 times more Vitamin A, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Navel Oranges as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Navel Oranges have 2 times more Calcium than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 3.6 times more Copper, 6.8 times more Iron, 2 times more Magnesium, 15.7 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, more Selenium, 53 times more Sodium and 2.3 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Sweet Potato, Vacuum Pack have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.7 times more Sugars and 1.2 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.9 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.