Comparing Nutrients in 1 kilogram Canned Mashed Sweet PotatoVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato

90%

Valencia Oranges

87%

1 kg ▼

Macro Nutrients

Canned Mashed Sweet Potatovs Valencia Oranges

35%1010kcal

Energy

17%490kcal

1010 kcalvs490 kcal

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

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2.06%2g

Fat

3.1%3g

2 gvs3 g

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

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1.3%0.41g

Saturated Fat

1.1%0.35g

0.41 gvs0.35 g

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

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8.13%0.13g

Omega 3

10%0.16g

0.13 gvs0.16 g

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

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4.18%0.71g

Omega 6

2.6%0.44g

0.71 gvs0.44 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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178%232g

Carbohydrate

91%119g

232 gvs119 g

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

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75%54.5g

Sugars

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

54.5 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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44.7%17g

Fiber

65.8%25g

17 gvs25 g

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

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35.4%20g

Protein

18.6%10.4g

20 gvs10.4 g

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

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Vitamins

Canned Mashed Sweet Potatovs Valencia Oranges

483%4350μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

4350 μgvs120 μg

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

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22.5%0.27mg

Vitamin B1

72.5%0.87mg

Thiamine

0.27 mgvs0.87 mg

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

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69.2%0.9mg

Vitamin B2

30.8%0.4mg

Riboflavin

0.9 mgvs0.4 mg

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

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59.7%9.55mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

9.55 mgvs2.74 mg

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

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102%5.12mg

Vitamin B5

50%2.5mg

Pantothenic acid

5.12 mgvs2.5 mg

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

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181%2.35mg

Vitamin B6

48.5%0.63mg

Pyridoxine

2.35 mgvs0.63 mg

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

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65.7%19.7μg

Vitamin B7

Biotin

19.7 μgvsNA μg

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

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27.5%110μg

Vitamin B9

98%390μg

Folates and Folic Acid

110 μgvs390 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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57.8%52mg

Vitamin C

539%485mg

Ascorbic acid

52 mgvs485 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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72.7%11mg

Vitamin E

Tocopherols and Tocotrienols

11 mgvsNA mg

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

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20%24μg

Vitamin K

Phytomenadione or phylloquinone

24 μgvsNA μg

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

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Minerals

Canned Mashed Sweet Potatovs Valencia Oranges

30%300mg

Calcium

40%400mg

300 mgvs400 mg

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

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309%2.78mg

Copper

41%0.37mg

2.78 mgvs0.37 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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166%13.3mg

Iron

11.3%0.9mg

13.3 mgvs0.9 mg

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

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57%240mg

Magnesium

24%100mg

240 mgvs100 mg

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

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430%9.9mg

Manganese

10%0.23mg

9.9 mgvs0.23 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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74.3%520mg

Phosphorus

24.3%170mg

520 mgvs170 mg

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

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61.8%2100mg

Potassium

52.6%1790mg

2100 mgvs1790 mg

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

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14.5%8μg

Selenium

8 μgvsNA μg

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

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50%750mg

Sodium

0%0mg

750 mgvs0 mg

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

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19%2.1mg

Zinc

5.45%0.6mg

2.1 mgvs0.6 mg

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

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20%739g

Water

23.3%863g

739 gvs863 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 Canned Mashed Sweet Potato vs Valencia Oranges:

Canned Mashed Sweet Potato has 36.3 times more Vitamin A, 2.3 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B5 and 3.7 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.2 times more Vitamin B1, 3.5 times more Vitamin B9 and 9.3 times more Vitamin C than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Mashed Sweet Potato vs Valencia Oranges:

Canned Mashed Sweet Potato has 7.5 times more Copper, 14.8 times more Iron, 2.4 times more Magnesium, 43 times more Manganese, 3.1 times more Phosphorus, more Sodium and 3.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Calcium than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Raw Valencia Oranges have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Canned Mashed Sweet Potato has 2.1 times more Energy, 2 times more Carbohydrate and 1.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Fiber than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Raw Valencia Oranges have similar amounts of Omega 3 per 1 kg.
Both Canned Mashed Sweet Potato as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Canned Mashed Sweet PotatoVS Frozen Sweet PotatoValencia OrangesVS Frozen Sweet PotatoCanned Mashed Sweet PotatoVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 kilogram Canned Mashed Sweet PotatoVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: