Comparing Nutrients in 7 ounces Canned Sweet Potato, Syrup Pack, Drained Solids VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Navel Oranges	Recommended Dietary Allowance
Energy	7.4% 214kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	101% 909μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Navel Oranges	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	8.6% 0.077mg	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	23.6% 1.9mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.6% 171g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have 38.2 times more Vitamin A, 1.5 times more Vitamin B5, 7.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 5.5 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Navel Oranges have similar amounts of Vitamin B3 per 7 oz.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have 4.3 times more Copper, 7.3 times more Iron, 21.2 times more Manganese, more Selenium, 39 times more Sodium and 2 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 2.2 times more Energy, 2.4 times more Omega 3, 2 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.