Comparing Nutrients in 7 ounces Canned Orange Juice VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Canned Orange Juice	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	3.2% 93kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	32% 41.5g	130g per day for Men 19-50 years
Sugars	24% 17.4g	42% 30.6g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	2% 18μg	83% 748μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.66% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.65% 0.79μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	3.47% 14μg	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	66.4% 59.7mg	23% 21mg	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	2.65% 0.4mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	2% 20mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	27.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	43.7% 1mg	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	4.8% 33.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 7 ounces of Canned Orange Juice have 1.6 times more Vitamin B1, 3.4 times more Vitamin B9 and 2.9 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 41.9 times more Vitamin A, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.7 times more Vitamin E than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 5.6 times more Copper, 8 times more Iron, 1.3 times more Magnesium, 24.1 times more Manganese and 1.6 times more Phosphorus than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.9 times more Energy, 1.9 times more Carbohydrate, 1.8 times more Sugars and 8.3 times more Fiber than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Unsweetened Canned Orange Juice as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.