Comparing Nutrients in 1 kilogram 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%

1 kg ▼

Macro Nutrients

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

30.7%890kcal

Energy

17%490kcal

890 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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161%209g

Carbohydrate

91%119g

209 gvs119 g

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

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212%154g

Sugars

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

154 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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65.8%25g

Fiber

65.8%25g

25 gvs25 g

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

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17.5%9.8g

Protein

18.6%10.4g

9.8 gvs10.4 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

419%3770μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

3770 μgvs120 μg

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

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20%0.24mg

Vitamin B1

72.5%0.87mg

Thiamine

0.24 mgvs0.87 mg

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

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35.4%0.46mg

Vitamin B2

30.8%0.4mg

Riboflavin

0.46 mgvs0.4 mg

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

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28.5%4.56mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

4.56 mgvs2.74 mg

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

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66%3.3mg

Vitamin B5

50%2.5mg

Pantothenic acid

3.3 mgvs2.5 mg

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

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39.2%0.51mg

Vitamin B6

48.5%0.63mg

Pyridoxine

0.51 mgvs0.63 mg

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

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13.3%4μg

Vitamin B7

Biotin

4 μgvsNA μg

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

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17.5%70μg

Vitamin B9

98%390μg

Folates and Folic Acid

70 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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117%105mg

Vitamin C

539%485mg

Ascorbic acid

105 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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62.7%9.4mg

Vitamin E

Tocopherols and Tocotrienols

9.4 mgvsNA mg

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

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17.5%21μg

Vitamin K

Phytomenadione or phylloquinone

21 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

15%150mg

Calcium

40%400mg

150 mgvs400 mg

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

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138%1.24mg

Copper

41%0.37mg

1.24 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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100%8mg

Iron

11.3%0.9mg

8 mgvs0.9 mg

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

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31%130mg

Magnesium

24%100mg

130 mgvs100 mg

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

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220%5.07mg

Manganese

10%0.23mg

5.07 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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38.6%270mg

Phosphorus

24.3%170mg

270 mgvs170 mg

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

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54.4%1850mg

Potassium

52.6%1790mg

1850 mgvs1790 mg

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

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12.7%7μg

Selenium

7 μgvsNA μg

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

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19.3%290mg

Sodium

0%0mg

290 mgvs0 mg

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

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17.3%1.9mg

Zinc

5.45%0.6mg

1.9 mgvs0.6 mg

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

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21%774g

Water

23.3%863g

774 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 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 1 kg.
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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.
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 1 kg.

Compare more foods per 1 kg:

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 1 kilogram Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: