Comparing Nutrients in 7 ounces Fresh Orange juice VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Fresh Orange juice	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	23% 16.7g	15.7% 11.4g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	101% 909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.44% 1.03μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	3.97% 16μg	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	110% 99mg	24% 21.4mg	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	0.53% 0.079mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	37% 0.33mg	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	4.96% 0.4mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	53% 1.22mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Sweet Potato, Syrup Pack, Drained Solids per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 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 7 ounces of Fresh Orange juice vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Fresh Orange juice have 3.6 times more Vitamin B1, 3.8 times more Vitamin B9 and 4.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 45.8 times more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 28.8 times more Vitamin E and 26 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Orange juice as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Fresh Orange juice have 1.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 3.8 times more Copper, 4.8 times more Iron, 43.9 times more Manganese, 1.5 times more Phosphorus and 39 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Orange juice as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 1.5 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.4 times more Energy, 2.4 times more Carbohydrate, 15 times more Fiber and 1.8 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.