Comparing Nutrients in 1 pound OrangesVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Protein Fat Carbs

Oranges

91%

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

1 lb ▼

Macro Nutrients

Orangesvs Canned Sweet Potato, Syrup Pack, Drained Solids

7.35%213kcal

Energy

17%490kcal

213 kcalvs490 kcal

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

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0.56%0.54g

Fat

1.5%1.45g

0.54 gvs1.45 g

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

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0.21%0.068g

Saturated Fat

0.98%0.31g

0.068 gvs0.31 g

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

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2%0.032g

Omega 3

6.24%0.1g

0.032 gvs0.1 g

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

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0.48%0.082g

Omega 6

3.18%0.54g

0.082 gvs0.54 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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41%53.3g

Carbohydrate

88.5%115g

53.3 gvs115 g

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

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58.5%42.4g

Sugars

36%26g

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

42.4 gvs26 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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28.6%11g

Fiber

36%13.6g

11 gvs13.6 g

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

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7.6%4.26g

Protein

10.4%5.8g

4.26 gvs5.8 g

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

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Vitamins

Orangesvs Canned Sweet Potato, Syrup Pack, Drained Solids

5.54%50μg

Vitamin A

231%2077μg

RAE, retinol activity equivalents

50 μgvs2077 μg

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

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33%0.39mg

Vitamin B1

9.45%0.11mg

Thiamine

0.39 mgvs0.11 mg

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

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14%0.18mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.18 mgvs0.17 mg

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

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8%1.28mg

Vitamin B3

9.64%1.54mg

Niacin, nicotinic acid, niacinamide

1.28 mgvs1.54 mg

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

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22.7%1.13mg

Vitamin B5

36.5%1.82mg

Pantothenic acid

1.13 mgvs1.82 mg

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

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21%0.27mg

Vitamin B6

21.6%0.28mg

Pyridoxine

0.27 mgvs0.28 mg

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

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Vitamin B7

7.86%2.36μg

Biotin

NA μgvs2.36 μg

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

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34%136μg

Vitamin B9

9.07%36.3μg

Folates and Folic Acid

136 μgvs36.3 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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268%241mg

Vitamin C

54.4%49mg

Ascorbic acid

241 mgvs49 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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5.44%0.82mg

Vitamin E

34.8%5.2mg

Tocopherols and Tocotrienols

0.82 mgvs5.2 mg

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

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0%0μg

Vitamin K

9.83%11.8μg

Phytomenadione or phylloquinone

0 μgvs11.8 μg

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

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Minerals

Orangesvs Canned Sweet Potato, Syrup Pack, Drained Solids

18%181mg

Calcium

7.7%77mg

181 mgvs77 mg

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

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22.7%0.2mg

Copper

84%0.76mg

0.2 mgvs0.76 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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5.67%0.45mg

Iron

54%4.3mg

0.45 mgvs4.3 mg

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

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10.8%45.4mg

Magnesium

13%54.4mg

45.4 mgvs54.4 mg

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

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4.93%0.11mg

Manganese

121%2.8mg

0.11 mgvs2.8 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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9.07%63.5mg

Phosphorus

16%113mg

63.5 mgvs113 mg

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

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24%821mg

Potassium

25.7%875mg

821 mgvs875 mg

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

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4.12%2.27μg

Selenium

6.6%3.63μg

2.27 μgvs3.63 μg

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

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0%0mg

Sodium

11.8%177mg

0 mgvs177 mg

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

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2.9%0.32mg

Zinc

6.6%0.73mg

0.32 mgvs0.73 mg

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

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10.6%393g

Water

8.9%329g

393 gvs329 g

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

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Lets compare vitamin content per 1 pound of Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Raw Oranges have 3.5 times more Vitamin B1, 3.8 times more Vitamin B9 and 4.9 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 41.6 times more Vitamin A, 1.6 times more Vitamin B5, 6.4 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
Both Raw Oranges as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Raw Oranges have 2.4 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 3.7 times more Copper, 9.5 times more Iron, 24.6 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Selenium, more Sodium and 2.3 times more Zinc than Raw Oranges.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Oranges have 1.6 times more Sugars than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.3 times more Energy, 3.1 times more Omega 3, 2.2 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Raw Oranges.
Both Raw Oranges as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

OrangesVS Valencia OrangesCanned Sweet Potato, Syrup Pack, Drained SolidsVS Valencia OrangesOrangesVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce

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Comparing Nutrients in 1 pound OrangesVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: