Comparing Nutrients in 14 ounces Navel OrangesVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Canned Sweet Potato, Vacuum Pack

91%

14 oz ▼

Macro Nutrients

Navel Orangesvs Canned Sweet Potato, Vacuum Pack

6.7%194kcal

Energy

12.5%361kcal

194 kcalvs361 kcal

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

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0.61%0.6g

Fat

0.82%0.79g

0.6 gvs0.79 g

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

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0.21%0.067g

Saturated Fat

0.51%0.16g

0.067 gvs0.16 g

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

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2.23%0.036g

Omega 3

3.22%0.052g

0.036 gvs0.052 g

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

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0.54%0.091g

Omega 6

1.66%0.28g

0.091 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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38.3%49.8g

Carbohydrate

64.5%84g

49.8 gvs84 g

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

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46.5%33.7g

Sugars

27.4%20g

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

33.7 gvs20 g

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

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12.3%8.93g

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]

8.93 gvsNA g

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

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%7.8g

Glucose

7.8 gvsNA g

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

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%17g

Sucrose

17 gvsNA g

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

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23%8.73g

Fiber

19%7.14g

8.73 gvs7.14 g

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

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6.45%3.6g

Protein

11.7%6.55g

3.6 gvs6.55 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Navel Orangesvs Canned Sweet Potato, Vacuum Pack

5.3%47.6μg

Vitamin A

176%1584μg

RAE, retinol activity equivalents

47.6 μgvs1584 μg

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

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22.5%0.27mg

Vitamin B1

12.2%0.15mg

Thiamine

0.27 mgvs0.15 mg

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

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15.6%0.2mg

Vitamin B2

17.4%0.23mg

Riboflavin

0.2 mgvs0.23 mg

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

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10.5%1.7mg

Vitamin B3

18.4%2.94mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs2.94 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

20.7%1.04mg

Vitamin B5

41.5%2.08mg

Pantothenic acid

1.04 mgvs2.08 mg

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

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24%0.31mg

Vitamin B6

58%0.75mg

Pyridoxine

0.31 mgvs0.75 mg

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

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Vitamin B7

21%6.3μg

Biotin

NA μgvs6.3 μg

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

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33.7%135μg

Vitamin B9

17%67.5μg

Folates and Folic Acid

135 μgvs67.5 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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261%235mg

Vitamin C

116%105mg

Ascorbic acid

235 mgvs105 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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3.97%0.6mg

Vitamin E

26.5%3.97mg

Tocopherols and Tocotrienols

0.6 mgvs3.97 mg

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

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0%0μg

Vitamin K

7.28%8.73μg

Phytomenadione or phylloquinone

0 μgvs8.73 μg

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

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Minerals

Navel Orangesvs Canned Sweet Potato, Vacuum Pack

17%171mg

Calcium

8.73%87.3mg

171 mgvs87.3 mg

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

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17%0.15mg

Copper

61.3%0.55mg

0.15 mgvs0.55 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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6.45%0.52mg

Iron

44%3.53mg

0.52 mgvs3.53 mg

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

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10.4%43.7mg

Magnesium

20.8%87.3mg

43.7 mgvs87.3 mg

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

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5%0.12mg

Manganese

78.5%1.8mg

0.12 mgvs1.8 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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13%91mg

Phosphorus

27.8%194mg

91 mgvs194 mg

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

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19.4%659mg

Potassium

36.4%1238mg

659 mgvs1238 mg

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

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0%0μg

Selenium

5.05%2.78μg

0 μgvs2.78 μg

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

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0.26%3.97mg

Sodium

14%210mg

3.97 mgvs210 mg

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

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2.9%0.32mg

Zinc

6.5%0.71mg

0.32 mgvs0.71 mg

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

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9.22%341g

Water

8.16%302g

341 gvs302 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 Navel Oranges vs Canned Sweet Potato, Vacuum Pack:

Raw Navel Oranges have 1.8 times more Vitamin B1, 2 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 33.3 times more Vitamin A, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2 per 14 oz.
Both Raw Navel Oranges as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Canned Sweet Potato, Vacuum Pack:

Raw Navel Oranges have 2 times more Calcium than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 3.6 times more Copper, 6.8 times more Iron, 2 times more Magnesium, 15.7 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, more Selenium, 53 times more Sodium and 2.3 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Canned Sweet Potato, Vacuum Pack have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Navel Oranges have 1.7 times more Sugars and 1.2 times more Fiber than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 1.9 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Navel OrangesVS Florida OrangesCanned Sweet Potato, Vacuum PackVS Florida OrangesNavel OrangesVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

Compare Foods

Comparing Nutrients in 14 ounces Navel OrangesVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: