Comparing Nutrients in 100 grams Canned Orange Juice VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Canned Orange Juice	Baked Sweet Potato	Recommended Dietary Allowance
Energy	1.62% 47kcal	3.1% 90kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	16% 20.7g	130g per day for Men 19-50 years
Sugars	12% 8.76g	8.94% 6.5g	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	3.35% 2.43g	0.69% 0.5g	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	% 2.27g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 2.28g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	1% 9μg	107% 961μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8% 2.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6% 24μg	1.5% 6μg	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	33.4% 30mg	21.8% 19.6mg	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	1.33% 0.2mg	4.73% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	1% 10mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	21.6% 0.5mg	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	2.43% 17mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.05% 75.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Baked Sweet Potato per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Baked Sweet Potato:

• 100 grams of Canned Orange Juice have 4 times more Vitamin B9 and 1.5 times more Vitamin C than Baked Sweet Potato.
• While 100 g of Sweet Potato Baked in skin, flesh only contain 106.8 times more Vitamin A, 2.7 times more Vitamin B1, 5 times more Vitamin B2, 7.4 times more Vitamin B3, 4.9 times more Vitamin B5, 9.2 times more Vitamin B6 and 3.6 times more Vitamin E than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• 100 grams of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Baked Sweet Potato:

• 100 g of Sweet Potato Baked in skin, flesh only contain 3.8 times more Calcium, 7.3 times more Copper, 6.9 times more Iron, 2.7 times more Magnesium, 23.7 times more Manganese, 3.2 times more Phosphorus, 2.6 times more Potassium, 9 times more Sodium and 8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Baked Sweet Potato contain similar levels of Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Orange Juice have 1.4 times more Sugars and 4.9 times more Fructose than Baked Sweet Potato.
• While 100 g of Sweet Potato Baked in skin, flesh only contain 1.9 times more Energy, 1.9 times more Carbohydrate, 11 times more Fiber and 3 times more Protein than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.