Comparing Nutrients in 14 ounces OrangesVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Protein Fat Carbs

Oranges

91%

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

14 oz ▼

Macro Nutrients

Orangesvs Canned Sweet Potato, Syrup Pack, Drained Solids

6.43%187kcal

Energy

14.8%429kcal

187 kcalvs429 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.49%0.48g

Fat

1.3%1.27g

0.48 gvs1.27 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g

Saturated Fat

0.86%0.27g

0.06 gvs0.27 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.74%0.028g

Omega 3

5.46%0.087g

0.028 gvs0.087 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.42%0.071g

Omega 6

2.78%0.47g

0.071 gvs0.47 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%46.6g

Carbohydrate

77.4%101g

46.6 gvs101 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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51%37g

Sugars

31.4%22.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

37 gvs22.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g

Fiber

31.3%12g

9.53 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.66%3.73g

Protein

9.07%5.1g

3.73 gvs5.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Canned Sweet Potato, Syrup Pack, Drained Solids

4.85%43.7μg

Vitamin A

202%1818μg

RAE, retinol activity equivalents

43.7 μgvs1818 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg

Vitamin B1

8.27%0.099mg

Thiamine

0.35 mgvs0.099 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg

Vitamin B2

11.6%0.15mg

Riboflavin

0.16 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7%1.1mg

Vitamin B3

8.43%1.35mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.35 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

20%0.99mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.99 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B6

19%0.25mg

Pyridoxine

0.24 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

6.88%2.06μg

Biotin

NA μgvs2.06 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29.8%119μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

119 μgvs31.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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235%211mg

Vitamin C

47.6%43mg

Ascorbic acid

211 mgvs43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.76%0.71mg

Vitamin E

30.4%4.56mg

Tocopherols and Tocotrienols

0.71 mgvs4.56 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

8.6%10.3μg

Phytomenadione or phylloquinone

0 μgvs10.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Canned Sweet Potato, Syrup Pack, Drained Solids

16%159mg

Calcium

6.75%67.5mg

159 mgvs67.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg

Copper

73.6%0.66mg

0.18 mgvs0.66 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.96%0.4mg

Iron

47%3.77mg

0.4 mgvs3.77 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

11.3%47.6mg

39.7 mgvs47.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.3%0.099mg

Manganese

106%2.44mg

0.099 mgvs2.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.94%55.6mg

Phosphorus

14%99mg

55.6 mgvs99 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%718mg

Potassium

22.5%766mg

718 mgvs766 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg

Selenium

5.77%3.18μg

2 μgvs3.18 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

10.3%155mg

0 mgvs155 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.53%0.28mg

Zinc

5.77%0.64mg

0.28 mgvs0.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.3%344g

Water

7.77%288g

344 gvs288 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Raw Oranges have 3.5 times more Vitamin B1, 3.8 times more Vitamin B9 and 4.9 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 41.6 times more Vitamin A, 1.6 times more Vitamin B5, 6.4 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 oz.
Both Raw Oranges as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Raw Oranges have 2.4 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 3.7 times more Copper, 9.5 times more Iron, 24.6 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Selenium, more Sodium and 2.3 times more Zinc than Raw Oranges.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Oranges have 1.6 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.3 times more Energy, 3.1 times more Omega 3, 2.2 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Raw Oranges.
Both Raw Oranges as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

OrangesVS Valencia OrangesCanned Sweet Potato, Syrup Pack, Drained SolidsVS Valencia OrangesOrangesVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce

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Comparing Nutrients in 14 ounces OrangesVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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