Comparing Nutrients in 5 ounces Oranges with Peel VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Oranges with Peel	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	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	5.45% 0.071mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	8.2% 7.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	7.1% 106mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.83% 105g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Canned Mashed Sweet Potato:

• 5 ounces of Oranges with Peel have 3.7 times more Vitamin B1, 2.7 times more Vitamin B9 and 13.7 times more Vitamin C than Canned Mashed Sweet Potato.
• While 5 oz of Canned Mashed Sweet Potato contain 33.5 times more Vitamin A, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 2.3 times more Calcium than Canned Mashed Sweet Potato.
• While 5 oz of Canned Mashed Sweet Potato contain 4.9 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 2.4 times more Phosphorus and 37.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Mashed Sweet Potato contain similar levels of Potassium per five ounces.
• Both Raw Oranges with Peel 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 Oranges with Peel have 2.6 times more Fiber than Canned Mashed Sweet Potato.
• While 5 oz of Canned Mashed Sweet Potato contain 1.6 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in five ounces.