Comparing Nutrients in 1 kilogram OrangesVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Protein Fat Carbs

Oranges

91%

Canned Sweet Potato, Vacuum Pack

91%

1 kg ▼

Macro Nutrients

Orangesvs Canned Sweet Potato, Vacuum Pack

16.2%470kcal

Energy

31.4%910kcal

470 kcalvs910 kcal

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

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1.24%1.2g

Fat

2.06%2g

1.2 gvs2 g

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

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0.47%0.15g

Saturated Fat

1.3%0.41g

0.15 gvs0.41 g

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

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4.38%0.07g

Omega 3

8.13%0.13g

0.07 gvs0.13 g

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

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1.06%0.18g

Omega 6

4.18%0.71g

0.18 gvs0.71 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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90%118g

Carbohydrate

162%211g

118 gvs211 g

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

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129%94g

Sugars

69%50g

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

94 gvs50 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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63%24g

Fiber

47.4%18g

24 gvs18 g

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

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16.8%9.4g

Protein

29.5%16.5g

9.4 gvs16.5 g

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

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Vitamins

Orangesvs Canned Sweet Potato, Vacuum Pack

12.2%110μg

Vitamin A

443%3990μg

RAE, retinol activity equivalents

110 μgvs3990 μg

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

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72.5%0.87mg

Vitamin B1

31%0.37mg

Thiamine

0.87 mgvs0.37 mg

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

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30.8%0.4mg

Vitamin B2

44%0.57mg

Riboflavin

0.4 mgvs0.57 mg

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

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17.6%2.82mg

Vitamin B3

46.3%7.4mg

Niacin, nicotinic acid, niacinamide

2.82 mgvs7.4 mg

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

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50%2.5mg

Vitamin B5

105%5.23mg

Pantothenic acid

2.5 mgvs5.23 mg

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

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46%0.6mg

Vitamin B6

146%1.9mg

Pyridoxine

0.6 mgvs1.9 mg

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

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Vitamin B7

53%16μg

Biotin

NA μgvs16 μg

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

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75%300μg

Vitamin B9

42.5%170μg

Folates and Folic Acid

300 μgvs170 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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591%532mg

Vitamin C

293%264mg

Ascorbic acid

532 mgvs264 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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12%1.8mg

Vitamin E

66.7%10mg

Tocopherols and Tocotrienols

1.8 mgvs10 mg

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

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0%0μg

Vitamin K

18.3%22μg

Phytomenadione or phylloquinone

0 μgvs22 μg

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

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Minerals

Orangesvs Canned Sweet Potato, Vacuum Pack

40%400mg

Calcium

22%220mg

400 mgvs220 mg

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

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50%0.45mg

Copper

154%1.4mg

0.45 mgvs1.4 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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12.5%1mg

Iron

111%8.9mg

1 mgvs8.9 mg

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

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24%100mg

Magnesium

52.4%220mg

100 mgvs220 mg

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

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11%0.25mg

Manganese

198%4.55mg

0.25 mgvs4.55 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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20%140mg

Phosphorus

70%490mg

140 mgvs490 mg

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

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53.2%1810mg

Potassium

92%3120mg

1810 mgvs3120 mg

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

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9.1%5μg

Selenium

12.7%7μg

5 μgvs7 μg

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

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0%0mg

Sodium

35.3%530mg

0 mgvs530 mg

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

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6.36%0.7mg

Zinc

16.4%1.8mg

0.7 mgvs1.8 mg

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

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23.4%868g

Water

20.5%760g

868 gvs760 g

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

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Lets compare vitamin content per 1 kilogram of Oranges vs Canned Sweet Potato, Vacuum Pack:

Raw Oranges have 2.4 times more Vitamin B1, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 36.3 times more Vitamin A, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.2 times more Vitamin B6, 5.6 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Canned Sweet Potato, Vacuum Pack:

Raw Oranges have 1.8 times more Calcium than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 3.1 times more Copper, 8.9 times more Iron, 2.2 times more Magnesium, 18.2 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium, more Sodium and 2.6 times more Zinc than Raw Oranges.
Both Raw Oranges and Canned Sweet Potato, Vacuum Pack have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Oranges have 1.9 times more Sugars and 1.3 times more Fiber than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 1.9 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Raw Oranges.
Both Raw Oranges as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

OrangesVS Valencia OrangesCanned Sweet Potato, Vacuum PackVS Valencia OrangesOrangesVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

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Comparing Nutrients in 1 kilogram OrangesVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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