Comparing Nutrients in 7 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	4.3% 125kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	101% 909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	24% 21.4mg	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	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	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	14% 139mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.3% 383mg	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	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.9% 144g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Raw 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 Canned Sweet Potato, Syrup Pack, Drained Solids contain 35.2 times more Vitamin A than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oranges with Peel vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Raw Oranges with Peel have 4.1 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.9 times more Copper, 19.5 times more Sodium and 1.5 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges with Peel have 1.5 times more Fiber than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.7 times more Energy, 1.4 times more Omega 3 and 1.6 times more Carbohydrate than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Protein per 7 oz.
• Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.