Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Oranges

Weight per 300 calories

Canned Sweet Potato, Syrup Pack, Solids And Liquids

337g

Oranges

638g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.9 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Oranges

91%

300 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Oranges

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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0.7%0.67g

Fat

0.79%0.77g

0.67 gvs0.77 g

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

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0.43%0.14g

Saturated Fat

0.3%0.096g

0.14 gvs0.096 g

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

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2.74%0.044g

Omega 3

2.8%0.045g

0.044 gvs0.045 g

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

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1.4%0.24g

Omega 6

0.68%0.11g

0.24 gvs0.11 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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54.3%70.6g

Carbohydrate

57.7%75g

70.6 gvs75 g

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

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71.6%52g

Sugars

82.3%59.7g

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

52 gvs59.7 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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22%8.43g

Fiber

40.3%15.3g

8.43 gvs15.3 g

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

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5.9%3.3g

Protein

10.7%6g

3.3 gvs6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Oranges

141%1271μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

1271 μgvs70.2 μg

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

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6.74%0.081mg

Vitamin B1

46.3%0.56mg

Thiamine

0.081 mgvs0.56 mg

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

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12%0.16mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.16 mgvs0.26 mg

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

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9.6%1.54mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.54 mgvs1.8 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

22.2%1.1mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.1 mgvs1.6 mg

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

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13.2%0.17mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.17 mgvs0.38 mg

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

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4.5%1.35μg

Vitamin B7

Biotin

1.35 μgvsNA μg

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

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5.9%23.6μg

Vitamin B9

48%191μg

Folates and Folic Acid

23.6 μgvs191 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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39.3%35.4mg

Vitamin C

377%340mg

Ascorbic acid

35.4 mgvs340 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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21%3.17mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

3.17 mgvs1.15 mg

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

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5.9%7.08μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.08 μgvs0 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 Oranges

5.06%50.6mg

Calcium

25.5%255mg

50.6 mgvs255 mg

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

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46.4%0.42mg

Copper

32%0.29mg

0.42 mgvs0.29 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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33.7%2.7mg

Iron

7.98%0.64mg

2.7 mgvs0.64 mg

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

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10.4%44mg

Magnesium

15%64mg

44 mgvs64 mg

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

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74.3%1.7mg

Manganese

6.94%0.16mg

1.7 mgvs0.16 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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13%91mg

Phosphorus

12.8%89.4mg

91 mgvs89.4 mg

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

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18.3%624mg

Potassium

34%1155mg

624 mgvs1155 mg

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

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4.3%2.36μg

Selenium

5.8%3.2μg

2.36 μgvs3.2 μg

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

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6.5%98mg

Sodium

0%0mg

98 mgvs0 mg

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

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5.82%0.64mg

Zinc

4.06%0.45mg

0.64 mgvs0.45 mg

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

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7.05%261g

Water

15%554g

261 gvs554 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 Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Oranges:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 18.1 times more Vitamin A, 2.8 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 6.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 8.1 times more Vitamin B9 and 9.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges have similar amounts of Vitamin B3 per 300 kcal.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.5 times more Copper, 4.2 times more Iron, 10.7 times more Manganese, more Sodium and 1.4 times more Zinc than Raw Oranges.
While Raw Oranges contain 5 times more Calcium, 1.5 times more Magnesium, 1.9 times more Potassium, 1.4 times more Selenium and 2.1 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges contain 1.8 times more Fiber and 1.8 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsOrangesVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: