Comparing Nutrients in 5 ounces Oranges with Peel VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	5.28% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	27.7% 36g	130g per day for Men 19-50 years
Sugars	NA	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	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	11% 4.25g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	72% 649μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	17% 15.3mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	26.3% 0.24mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.05% 274mg	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	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Sweet Potato, Syrup Pack, Drained Solids per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 5 ounces of Oranges with Peel have 4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9 and 6.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 35.2 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 5 ounces of Oranges with Peel have 4.1 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.9 times more Copper and 19.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Iron, Magnesium, Phosphorus and Potassium per five ounces.
• 5 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.5 times more Fiber than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.7 times more Energy and 1.6 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Protein per five ounces.
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.