Comparing Nutrients in 500 calories Canned Sweet Potato, Vacuum PackVS Navel Oranges

Weight per 500 calories

Canned Sweet Potato, Vacuum Pack

550g

Navel Oranges

1020g

Canned Sweet Potato, Vacuum Pack has 1.9 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Vacuum Pack

91%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Sweet Potato, Vacuum Packvs Navel Oranges

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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1.13%1.1g

Fat

1.58%1.53g

1.1 gvs1.53 g

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

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0.7%0.23g

Saturated Fat

0.54%0.17g

0.23 gvs0.17 g

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

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4.46%0.071g

Omega 3

5.74%0.092g

0.071 gvs0.092 g

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

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2.3%0.39g

Omega 6

1.4%0.23g

0.39 gvs0.23 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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89.3%116g

Carbohydrate

98%128g

116 gvs128 g

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

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38%27.5g

Sugars

120%86.7g

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

27.5 gvs86.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

31.7%23g

≤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 gvs23 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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26%9.9g

Fiber

59%22.4g

9.9 gvs22.4 g

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

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16%9.07g

Protein

16.6%9.3g

9.07 gvs9.3 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, Vacuum Packvs Navel Oranges

244%2192μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

2192 μgvs122 μg

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

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17%0.2mg

Vitamin B1

58%0.69mg

Thiamine

0.2 mgvs0.69 mg

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

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24%0.31mg

Vitamin B2

40%0.52mg

Riboflavin

0.31 mgvs0.52 mg

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

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25.4%4.07mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

4.07 mgvs4.34 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

57.5%2.87mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

2.87 mgvs2.66 mg

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

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80.3%1.04mg

Vitamin B6

62%0.81mg

Pyridoxine

1.04 mgvs0.81 mg

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

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29%8.74μg

Vitamin B7

Biotin

8.74 μgvsNA μg

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

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23.4%93μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

93 μgvs347 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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161%145mg

Vitamin C

670%603mg

Ascorbic acid

145 mgvs603 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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36.6%5.5mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

5.5 mgvs1.53 mg

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

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10%12μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12 μgvs0 μg

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

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Minerals

Canned Sweet Potato, Vacuum Packvs Navel Oranges

12%121mg

Calcium

44%439mg

121 mgvs439 mg

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

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85%0.76mg

Copper

44.2%0.4mg

0.76 mgvs0.4 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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61%4.9mg

Iron

16.6%1.33mg

4.9 mgvs1.33 mg

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

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28.8%121mg

Magnesium

26.7%112mg

121 mgvs112 mg

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

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109%2.5mg

Manganese

13%0.3mg

2.5 mgvs0.3 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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38.5%269mg

Phosphorus

33.5%235mg

269 mgvs235 mg

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

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50.4%1714mg

Potassium

50%1694mg

1714 mgvs1694 mg

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

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7%3.85μg

Selenium

0%0μg

3.85 μgvs0 μg

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

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19.4%291mg

Sodium

0.68%10.2mg

291 mgvs10.2 mg

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

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9%0.99mg

Zinc

7.42%0.82mg

0.99 mgvs0.82 mg

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

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11.3%418g

Water

23.7%877g

418 gvs877 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 Canned Sweet Potato, Vacuum Pack vs Navel Oranges:

Canned Sweet Potato, Vacuum Pack has 17.9 times more Vitamin A, 1.3 times more Vitamin B6, 3.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 3.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.7 times more Vitamin B9 and 4.2 times more Vitamin C than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Raw Navel Oranges have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
Both Canned Sweet Potato, Vacuum Pack as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Canned Sweet Potato, Vacuum Pack has 1.9 times more Copper, 3.7 times more Iron, 8.4 times more Manganese, more Selenium, 28.5 times more Sodium and 1.2 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 3.6 times more Calcium and 2.1 times more Water than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges contain 1.3 times more Omega 3, 3.2 times more Sugars and 2.3 times more Fiber than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Canned Sweet Potato, Vacuum Pack as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Sweet Potato, Vacuum PackVS Canned Mashed Sweet PotatoNavel OrangesVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned Sweet Potato, Vacuum PackVS Navel Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: