Comparing Nutrients in 7 ounces Canned Sweet Potato, Syrup Pack, Drained Solids VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	7.4% 214kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	51.7% 67g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	81.2% 59g	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	20.7% 15g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 31g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	101% 909μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.44% 1.03μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	38.2% 153μg	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	24% 21.4mg	319% 287mg	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	15.2% 2.3mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	115% 1147mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39.3μg	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	23.6% 1.9mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	10% 0.23mg	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	7.1% 49.6mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	36.7% 1248mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	3.9% 144g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Drained Solids VS Frozen Orange Juice Concentrate with Calcium per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids have 35.2 times more Vitamin A, 1.9 times more Vitamin E and 6.5 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 11 times more Vitamin B1, 4.6 times more Vitamin B2, 3.2 times more Vitamin B3, 1.8 times more Vitamin B5, 4.2 times more Vitamin B6, 9.6 times more Vitamin B9 and 13.4 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Sweet Potato, Syrup Pack, Drained Solids vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids have 2.8 times more Copper, 2.9 times more Iron, 5.3 times more Manganese and 5.6 times more Sodium than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 34 times more Calcium, 2.9 times more Magnesium, 12.5 times more Phosphorus and 3.3 times more Potassium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids have 3 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 1.4 times more Energy, 1.3 times more Carbohydrate, 5.2 times more Sugars and 1.9 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.