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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Oranges with Peel	Recommended Dietary Allowance
Energy	7.4% 214kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	NA	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	15.7% 5.95g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Oranges with Peel	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.2% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.4% 163g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have 35.2 times more Vitamin A and 1.2 times more Vitamin B5 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 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.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 7 oz.

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

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

Comparison of macro-nutrients per 7 ounces:

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