Comparing Nutrients in 300 calories Oranges with Peel VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 300 calories

Oranges with Peel

476g

Canned Sweet Potato, Syrup Pack, Solids And Liquids

337g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.4 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Which food has more nutrients per 300 calories - Oranges with Peel or Canned Sweet Potato, Syrup Pack, Solids And Liquids?

Macros Ratio

Protein Fat Carbs

Oranges with Peel

89%

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

300 kcal ▼

Macro Nutrients

Oranges with Peel vs Canned Sweet Potato, Syrup Pack, Solids And Liquids

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.47%1.43g

Fat

0.7%0.67g

1.43 gvs0.67 g

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

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0.52%0.17g

Saturated Fat

0.43%0.14g

0.17 gvs0.14 g

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

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4.76%0.076g

Omega 3

2.74%0.044g

0.076 gvs0.044 g

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

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1.23%0.21g

Omega 6

1.4%0.24g

0.21 gvs0.24 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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56.8%74g

Carbohydrate

54.3%70.6g

74 gvs70.6 g

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

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Sugars

71.6%52g

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

NA gvs52 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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56.4%21.4g

Fiber

22%8.43g

21.4 gvs8.43 g

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

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11%6.2g

Protein

5.9%3.3g

6.2 gvs3.3 g

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

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Vitamins

Oranges with Peel vs Canned Sweet Potato, Syrup Pack, Solids And Liquids

6.88%62μg

Vitamin A

141%1271μg

RAE, retinol activity equivalents

62 μgvs1271 μg

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

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39.7%0.48mg

Vitamin B1

6.74%0.081mg

Thiamine

0.48 mgvs0.081 mg

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

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18.3%0.24mg

Vitamin B2

12%0.16mg

Riboflavin

0.24 mgvs0.16 mg

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

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15%2.4mg

Vitamin B3

9.6%1.54mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs1.54 mg

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

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31.4%1.57mg

Vitamin B5

22.2%1.1mg

Pantothenic acid

1.57 mgvs1.1 mg

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

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34%0.44mg

Vitamin B6

13.2%0.17mg

Pyridoxine

0.44 mgvs0.17 mg

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

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Vitamin B7

4.5%1.35μg

Biotin

NA μgvs1.35 μg

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

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35.7%143μg

Vitamin B9

5.9%23.6μg

Folates and Folic Acid

143 μgvs23.6 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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376%338mg

Vitamin C

39.3%35.4mg

Ascorbic acid

338 mgvs35.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

NA mgvs3.17 mg

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

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Vitamin K

5.9%7.08μg

Phytomenadione or phylloquinone

NA μgvs7.08 μg

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

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Minerals

Oranges with Peel vs Canned Sweet Potato, Syrup Pack, Solids And Liquids

33.3%333mg

Calcium

5.06%50.6mg

333 mgvs50.6 mg

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

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30%0.27mg

Copper

46.4%0.42mg

0.27 mgvs0.42 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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47.6%3.8mg

Iron

33.7%2.7mg

3.8 mgvs2.7 mg

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

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16%66.7mg

Magnesium

10.4%44mg

66.7 mgvs44 mg

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

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Manganese

74.3%1.7mg

NA mgvs1.7 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%105mg

Phosphorus

13%91mg

105 mgvs91 mg

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

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27.5%933mg

Potassium

18.3%624mg

933 mgvs624 mg

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

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6.06%3.33μg

Selenium

4.3%2.36μg

3.33 μgvs2.36 μg

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

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0.63%9.52mg

Sodium

6.5%98mg

9.52 mgvs98 mg

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

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4.76%0.52mg

Zinc

5.82%0.64mg

0.52 mgvs0.64 mg

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

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10.6%392g

Water

7.05%261g

392 gvs261 g

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

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Lets compare vitamin content per 300 calories of Oranges with Peel vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Raw Oranges with Peel have 5.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, 6.1 times more Vitamin B9 and 9.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 20.5 times more Vitamin A than Raw Oranges with Peel .
Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oranges with Peel vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Raw Oranges with Peel have 6.6 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.5 times more Potassium, 1.4 times more Selenium and 1.5 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.5 times more Copper and 10.3 times more Sodium than Raw Oranges with Peel .
Both Raw Oranges with Peel and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges with Peel have 1.7 times more Omega 3, 2.5 times more Fiber and 1.9 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Raw Oranges with Peel and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Oranges with Peel as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oranges with Peel VS Fresh Orange juiceCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Fresh Orange juiceOranges with Peel VS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained Solids

Compare Foods

Comparing Nutrients in 300 calories Oranges with Peel VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges with Peel or Canned Sweet Potato, Syrup Pack, Solids And Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: