Comparing Nutrients in 500 calories Valencia OrangesVS Canned Sweet Potato, Vacuum Pack

Weight per 500 calories

Valencia Oranges

1020g

Canned Sweet Potato, Vacuum Pack

550g

Canned Sweet Potato, Vacuum Pack has 1.9 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, Vacuum Pack?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Canned Sweet Potato, Vacuum Pack

91%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Canned Sweet Potato, Vacuum Pack

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

1.13%1.1g

3.06 gvs1.1 g

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

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1.1%0.36g

Saturated Fat

0.7%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

4.46%0.071g

0.16 gvs0.071 g

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

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2.64%0.45g

Omega 6

2.3%0.39g

0.45 gvs0.39 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

89.3%116g

121 gvs116 g

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

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Sugars

38%27.5g

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

NA gvs27.5 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

26%9.9g

25.5 gvs9.9 g

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

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19%10.6g

Protein

16%9.07g

10.6 gvs9.07 g

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

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Vitamins

Valencia Orangesvs Canned Sweet Potato, Vacuum Pack

13.6%122μg

Vitamin A

244%2192μg

RAE, retinol activity equivalents

122 μgvs2192 μg

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

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74%0.89mg

Vitamin B1

17%0.2mg

Thiamine

0.89 mgvs0.2 mg

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

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31.4%0.41mg

Vitamin B2

24%0.31mg

Riboflavin

0.41 mgvs0.31 mg

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

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17.5%2.8mg

Vitamin B3

25.4%4.07mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs4.07 mg

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

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51%2.55mg

Vitamin B5

57.5%2.87mg

Pantothenic acid

2.55 mgvs2.87 mg

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

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49.5%0.64mg

Vitamin B6

80.3%1.04mg

Pyridoxine

0.64 mgvs1.04 mg

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

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Vitamin B7

29%8.74μg

Biotin

NA μgvs8.74 μg

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

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99%398μg

Vitamin B9

23.4%93μg

Folates and Folic Acid

398 μgvs93 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

161%145mg

Ascorbic acid

495 mgvs145 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

36.6%5.5mg

Tocopherols and Tocotrienols

NA mgvs5.5 mg

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

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Vitamin K

10%12μg

Phytomenadione or phylloquinone

NA μgvs12 μg

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

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Minerals

Valencia Orangesvs Canned Sweet Potato, Vacuum Pack

41%408mg

Calcium

12%121mg

408 mgvs121 mg

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

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42%0.38mg

Copper

85%0.76mg

0.38 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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11.5%0.92mg

Iron

61%4.9mg

0.92 mgvs4.9 mg

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

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24.3%102mg

Magnesium

28.8%121mg

102 mgvs121 mg

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

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10.2%0.23mg

Manganese

109%2.5mg

0.23 mgvs2.5 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

38.5%269mg

173 mgvs269 mg

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

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53.7%1827mg

Potassium

50.4%1714mg

1827 mgvs1714 mg

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

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Selenium

7%3.85μg

NA μgvs3.85 μg

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

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0%0mg

Sodium

19.4%291mg

0 mgvs291 mg

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

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5.57%0.61mg

Zinc

9%0.99mg

0.61 mgvs0.99 mg

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

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24%881g

Water

11.3%418g

881 gvs418 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, Vacuum Pack:

Raw Valencia Oranges have 4.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.3 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 17.9 times more Vitamin A, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B5 per 500 kcal.
Both Raw Valencia Oranges as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Canned Sweet Potato, Vacuum Pack:

Raw Valencia Oranges have 3.4 times more Calcium and 2.1 times more Water than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2 times more Copper, 5.3 times more Iron, 10.7 times more Manganese, 1.6 times more Phosphorus, more Sodium and 1.6 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Sweet Potato, Vacuum Pack have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 2.3 times more Omega 3 and 2.6 times more Fiber than Canned Sweet Potato, Vacuum Pack.
Both Raw Valencia Oranges and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Valencia Oranges as well as Canned Sweet Potato, Vacuum Pack 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, Vacuum PackVS Navel OrangesValencia OrangesVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Canned Sweet Potato, Vacuum Pack

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: