Comparing Nutrients in 500 calories Valencia OrangesVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 500 calories

Valencia Oranges

1020g

Canned Sweet Potato, Syrup Pack, Solids And Liquids

562g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.8 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

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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3.16%3.06g

Fat

1.16%1.12g

3.06 gvs1.12 g

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

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1.1%0.36g

Saturated Fat

0.72%0.23g

0.36 gvs0.23 g

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

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10.2%0.16g

Omega 3

4.56%0.073g

0.16 gvs0.073 g

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

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2.64%0.45g

Omega 6

2.35%0.4g

0.45 gvs0.4 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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93%121g

Carbohydrate

90%118g

121 gvs118 g

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

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Sugars

119%86.5g

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

NA gvs86.5 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

37%14g

25.5 gvs14 g

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

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19%10.6g

Protein

9.83%5.5g

10.6 gvs5.5 g

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

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Vitamins

Valencia Orangesvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

13.6%122μg

Vitamin A

235%2118μg

RAE, retinol activity equivalents

122 μgvs2118 μg

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

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74%0.89mg

Vitamin B1

11.2%0.13mg

Thiamine

0.89 mgvs0.13 mg

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

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31.4%0.41mg

Vitamin B2

20%0.26mg

Riboflavin

0.41 mgvs0.26 mg

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

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17.5%2.8mg

Vitamin B3

16%2.56mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs2.56 mg

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

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51%2.55mg

Vitamin B5

37%1.85mg

Pantothenic acid

2.55 mgvs1.85 mg

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

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49.5%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

7.5%2.25μg

Biotin

NA μgvs2.25 μg

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

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99%398μg

Vitamin B9

9.83%39.3μg

Folates and Folic Acid

398 μgvs39.3 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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550%495mg

Vitamin C

65.5%59mg

Ascorbic acid

495 mgvs59 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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Vitamin E

35.2%5.3mg

Tocopherols and Tocotrienols

NA mgvs5.3 mg

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

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Vitamin K

9.83%11.8μg

Phytomenadione or phylloquinone

NA μgvs11.8 μg

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

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Minerals

Valencia Orangesvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

41%408mg

Calcium

8.43%84.3mg

408 mgvs84.3 mg

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

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42%0.38mg

Copper

77.4%0.7mg

0.38 mgvs0.7 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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11.5%0.92mg

Iron

56%4.5mg

0.92 mgvs4.5 mg

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

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24.3%102mg

Magnesium

17.4%73mg

102 mgvs73 mg

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

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10.2%0.23mg

Manganese

124%2.85mg

0.23 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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24.8%173mg

Phosphorus

21.7%152mg

173 mgvs152 mg

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

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53.7%1827mg

Potassium

30.6%1039mg

1827 mgvs1039 mg

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

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Selenium

7.15%3.93μg

NA μgvs3.93 μg

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

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0%0mg

Sodium

11%163mg

0 mgvs163 mg

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

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5.57%0.61mg

Zinc

9.7%1.07mg

0.61 mgvs1.07 mg

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

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24%881g

Water

11.8%435g

881 gvs435 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 Valencia Oranges vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Raw Valencia Oranges have 6.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 10.1 times more Vitamin B9 and 8.4 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 17.3 times more Vitamin A than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Valencia Oranges as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw Valencia Oranges have 4.8 times more Calcium, 1.4 times more Magnesium, 1.8 times more Potassium and 2 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.8 times more Copper, 4.9 times more Iron, 12.1 times more Manganese, more Sodium and 1.7 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 2.2 times more Omega 3, 1.8 times more Fiber and 1.9 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Valencia Oranges as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Navel OrangesValencia OrangesVS 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 500 calories Valencia OrangesVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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