Comparing Nutrients in 14 ounces Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Valencia Oranges

12%353kcal

Energy

6.7%194kcal

353 kcalvs194 kcal

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

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0.82%0.79g

Fat

1.23%1.2g

0.79 gvs1.2 g

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

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0.51%0.16g

Saturated Fat

0.43%0.14g

0.16 gvs0.14 g

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

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3.22%0.052g

Omega 3

3.97%0.064g

0.052 gvs0.064 g

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

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1.66%0.28g

Omega 6

1.03%0.17g

0.28 gvs0.17 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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64%83g

Carbohydrate

36.3%47g

83 gvs47 g

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

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84.3%61g

Sugars

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

61 gvsNA 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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26%9.92g

Fiber

26%9.92g

9.92 gvs9.92 g

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

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6.95%3.9g

Protein

7.37%4.13g

3.9 gvs4.13 g

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

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Vitamins

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Valencia Oranges

166%1496μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

1496 μgvs47.6 μg

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

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7.94%0.095mg

Vitamin B1

28.8%0.35mg

Thiamine

0.095 mgvs0.35 mg

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

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14%0.18mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.18 mgvs0.16 mg

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

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11.3%1.8mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.1 mg

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

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26%1.3mg

Vitamin B5

20%0.99mg

Pantothenic acid

1.3 mgvs0.99 mg

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

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15.6%0.2mg

Vitamin B6

19.2%0.25mg

Pyridoxine

0.2 mgvs0.25 mg

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

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5.3%1.6μg

Vitamin B7

Biotin

1.6 μgvsNA μg

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

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6.95%27.8μg

Vitamin B9

38.7%155μg

Folates and Folic Acid

27.8 μgvs155 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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46.3%41.7mg

Vitamin C

214%192mg

Ascorbic acid

41.7 mgvs192 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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25%3.73mg

Vitamin E

Tocopherols and Tocotrienols

3.73 mgvsNA mg

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

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6.95%8.33μg

Vitamin K

Phytomenadione or phylloquinone

8.33 μgvsNA μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Valencia Oranges

5.95%59.5mg

Calcium

16%159mg

59.5 mgvs159 mg

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

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54.7%0.49mg

Copper

16.3%0.15mg

0.49 mgvs0.15 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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39.7%3.18mg

Iron

4.47%0.36mg

3.18 mgvs0.36 mg

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

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12.3%51.6mg

Magnesium

9.45%39.7mg

51.6 mgvs39.7 mg

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

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87.5%2mg

Manganese

3.97%0.091mg

2 mgvs0.091 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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15.3%107mg

Phosphorus

9.64%67.5mg

107 mgvs67.5 mg

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

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21.6%734mg

Potassium

21%710mg

734 mgvs710 mg

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

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5.05%2.78μg

Selenium

2.78 μgvsNA μg

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

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7.67%115mg

Sodium

0%0mg

115 mgvs0 mg

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

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6.86%0.75mg

Zinc

2.16%0.24mg

0.75 mgvs0.24 mg

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

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8.3%307g

Water

9.26%343g

307 gvs343 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 Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Valencia Oranges:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 31.4 times more Vitamin A, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.6 times more Vitamin B1, 5.6 times more Vitamin B9 and 4.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 3.4 times more Copper, 8.9 times more Iron, 1.3 times more Magnesium, 22 times more Manganese, 1.6 times more Phosphorus, more Sodium and 3.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.7 times more Calcium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Valencia Oranges 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 have 1.8 times more Energy and 1.8 times more Carbohydrate than Raw Valencia Oranges.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Valencia Oranges have similar amounts of Omega 3, Fiber and Protein per 14 oz.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsValencia OrangesVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 14 ounces Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: