Comparing Nutrients in 7 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	4.3% 125kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	35.4% 46g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	23.5% 8.93g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	5.46% 22μg	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	157% 141mg	11.5% 10.3mg	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	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	14% 139mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	61.3% 0.55mg	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	20% 1.6mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	85.2% 1.96mg	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	6.24% 43.7mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Mashed Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Canned Mashed Sweet Potato:

• 7 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 7 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 .
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Canned Mashed Sweet Potato:

• 7 ounces of Oranges with Peel have 2.3 times more Calcium than Canned Mashed Sweet Potato.
• While 7 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 seven ounces.
• Both Raw Oranges with Peel as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.6 times more Fiber than Canned Mashed Sweet Potato.
• While 7 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 seven ounces.