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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

14 oz ▼

Macro Nutrients

Orangesvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

6.43%187kcal

Energy

12%353kcal

187 kcalvs353 kcal

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

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0.49%0.48g

Fat

0.82%0.79g

0.48 gvs0.79 g

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

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0.19%0.06g

Saturated Fat

0.51%0.16g

0.06 gvs0.16 g

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

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1.74%0.028g

Omega 3

3.22%0.052g

0.028 gvs0.052 g

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

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0.42%0.071g

Omega 6

1.66%0.28g

0.071 gvs0.28 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

64%83g

46.6 gvs83 g

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

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51%37g

Sugars

84.3%61g

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

37 gvs61 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

26%9.92g

9.53 gvs9.92 g

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

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6.66%3.73g

Protein

6.95%3.9g

3.73 gvs3.9 g

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

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Vitamins

Orangesvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

4.85%43.7μg

Vitamin A

166%1496μg

RAE, retinol activity equivalents

43.7 μgvs1496 μg

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

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28.8%0.35mg

Vitamin B1

7.94%0.095mg

Thiamine

0.35 mgvs0.095 mg

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

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12.2%0.16mg

Vitamin B2

14%0.18mg

Riboflavin

0.16 mgvs0.18 mg

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

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7%1.1mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.8 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

26%1.3mg

Pantothenic acid

0.99 mgvs1.3 mg

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

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18.3%0.24mg

Vitamin B6

15.6%0.2mg

Pyridoxine

0.24 mgvs0.2 mg

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

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Vitamin B7

5.3%1.6μg

Biotin

NA μgvs1.6 μg

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

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29.8%119μg

Vitamin B9

6.95%27.8μg

Folates and Folic Acid

119 μgvs27.8 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

46.3%41.7mg

Ascorbic acid

211 mgvs41.7 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

25%3.73mg

Tocopherols and Tocotrienols

0.71 mgvs3.73 mg

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

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0%0μg

Vitamin K

6.95%8.33μg

Phytomenadione or phylloquinone

0 μgvs8.33 μg

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

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Minerals

Orangesvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

16%159mg

Calcium

5.95%59.5mg

159 mgvs59.5 mg

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

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20%0.18mg

Copper

54.7%0.49mg

0.18 mgvs0.49 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

39.7%3.18mg

0.4 mgvs3.18 mg

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

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9.45%39.7mg

Magnesium

12.3%51.6mg

39.7 mgvs51.6 mg

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

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4.3%0.099mg

Manganese

87.5%2mg

0.099 mgvs2 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

15.3%107mg

55.6 mgvs107 mg

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

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21%718mg

Potassium

21.6%734mg

718 mgvs734 mg

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

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3.6%2μg

Selenium

5.05%2.78μg

2 μgvs2.78 μg

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

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0%0mg

Sodium

7.67%115mg

0 mgvs115 mg

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

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2.53%0.28mg

Zinc

6.86%0.75mg

0.28 mgvs0.75 mg

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

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9.3%344g

Water

8.3%307g

344 gvs307 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, Solids And Liquids:

Raw Oranges have 3.6 times more Vitamin B1, 4.3 times more Vitamin B9 and 5.1 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 34.3 times more Vitamin A, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 5.2 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
Both Raw Oranges as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids:

Raw Oranges have 2.7 times more Calcium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.8 times more Copper, 8 times more Iron, 1.3 times more Magnesium, 20.3 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Selenium, more Sodium and 2.7 times more Zinc than Raw Oranges.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.9 times more Energy, 1.8 times more Carbohydrate and 1.6 times more Sugars than Raw Oranges.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Fiber and Protein per 14 oz.
Both Raw Oranges as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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