Comparing Nutrients in 500 calories OrangesVS Canned Sweet Potato, Syrup Pack, Drained Solids

Weight per 500 calories

Oranges

1064g

Canned Sweet Potato, Syrup Pack, Drained Solids

463g

Canned Sweet Potato, Syrup Pack, Drained Solids have 2.3 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Canned Sweet Potato, Syrup Pack, Drained Solids?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

500 kcal ▼

Macro Nutrients

Orangesvs Canned Sweet Potato, Syrup Pack, Drained Solids

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.3%1.28g

Fat

1.53%1.5g

1.28 gvs1.5 g

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

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0.5%0.16g

Saturated Fat

1%0.32g

0.16 gvs0.32 g

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

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4.65%0.074g

Omega 3

6.37%0.1g

0.074 gvs0.1 g

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

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1.13%0.19g

Omega 6

3.24%0.55g

0.19 gvs0.55 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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96%125g

Carbohydrate

90%117g

125 gvs117 g

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

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137%99g

Sugars

36.7%26.6g

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

99 gvs26.6 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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67%25.5g

Fiber

36.5%14g

25.5 gvs14 g

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

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18%10g

Protein

10.6%5.93g

10 gvs5.93 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Canned Sweet Potato, Syrup Pack, Drained Solids

13%117μg

Vitamin A

236%2120μg

RAE, retinol activity equivalents

117 μgvs2120 μg

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

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77%0.93mg

Vitamin B1

9.65%0.12mg

Thiamine

0.93 mgvs0.12 mg

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

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32.7%0.43mg

Vitamin B2

13.5%0.18mg

Riboflavin

0.43 mgvs0.18 mg

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

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18.8%3mg

Vitamin B3

9.84%1.57mg

Niacin, nicotinic acid, niacinamide

3 mgvs1.57 mg

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

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

53%2.66mg

Vitamin B5

37.2%1.86mg

Pantothenic acid

2.66 mgvs1.86 mg

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

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49%0.64mg

Vitamin B6

22%0.29mg

Pyridoxine

0.64 mgvs0.29 mg

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

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Vitamin B7

8.02%2.4μg

Biotin

NA μgvs2.4 μg

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

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79.8%319μg

Vitamin B9

9.26%37μg

Folates and Folic Acid

319 μgvs37 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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629%566mg

Vitamin C

55.6%50mg

Ascorbic acid

566 mgvs50 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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12.8%1.9mg

Vitamin E

35.5%5.32mg

Tocopherols and Tocotrienols

1.9 mgvs5.32 mg

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

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0%0μg

Vitamin K

10%12μg

Phytomenadione or phylloquinone

0 μgvs12 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

42.6%426mg

Calcium

7.87%78.7mg

426 mgvs78.7 mg

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

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53%0.48mg

Copper

86%0.77mg

0.48 mgvs0.77 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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13.3%1.06mg

Iron

55%4.4mg

1.06 mgvs4.4 mg

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

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25.3%106mg

Magnesium

13.2%55.6mg

106 mgvs55.6 mg

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

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11.6%0.27mg

Manganese

124%2.85mg

0.27 mgvs2.85 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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21.3%149mg

Phosphorus

16.5%116mg

149 mgvs116 mg

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

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56.6%1926mg

Potassium

26.3%894mg

1926 mgvs894 mg

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

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9.67%5.3μg

Selenium

6.73%3.7μg

5.3 μgvs3.7 μg

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

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0%0mg

Sodium

12%181mg

0 mgvs181 mg

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

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6.77%0.74mg

Zinc

6.73%0.74mg

0.74 mgvs0.74 mg

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

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25%923g

Water

9.07%336g

923 gvs336 g

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

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Lets compare vitamin content per 500 calories of Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Raw Oranges have 8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 8.6 times more Vitamin B9 and 11.3 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 18.1 times more Vitamin A, 2.8 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Raw Oranges have 5.4 times more Calcium, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 2.8 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.6 times more Copper, 4.1 times more Iron, 10.7 times more Manganese and more Sodium than Raw Oranges.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 3.7 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.4 times more Omega 3 than Raw Oranges.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Energy and Carbohydrate per 500 kcal.
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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Canned Sweet Potato, Syrup Pack, Drained Solids

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Canned Sweet Potato, Syrup Pack, Drained Solids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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