Comparing Nutrients in 5 ounces Valencia OrangesVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

5 oz ▼

Macro Nutrients

Valencia Orangesvs Canned Sweet Potato, Syrup Pack, Drained Solids

2.4%69.5kcal

Energy

5.28%153kcal

69.5 kcalvs153 kcal

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

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0.44%0.43g

Fat

0.47%0.45g

0.43 gvs0.45 g

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

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0.16%0.05g

Saturated Fat

0.31%0.098g

0.05 gvs0.098 g

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

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1.4%0.023g

Omega 3

1.95%0.031g

0.023 gvs0.031 g

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

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0.37%0.062g

Omega 6

0.99%0.17g

0.062 gvs0.17 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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13%17g

Carbohydrate

27.7%36g

17 gvs36 g

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

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Sugars

11.2%8.14g

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

NA gvs8.14 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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9.33%3.54g

Fiber

11%4.25g

3.54 gvs4.25 g

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

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2.63%1.47g

Protein

3.24%1.8g

1.47 gvs1.8 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, Drained Solids

1.9%17μg

Vitamin A

72%649μg

RAE, retinol activity equivalents

17 μgvs649 μg

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

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10.3%0.12mg

Vitamin B1

2.95%0.035mg

Thiamine

0.12 mgvs0.035 mg

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

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4.36%0.057mg

Vitamin B2

4.14%0.054mg

Riboflavin

0.057 mgvs0.054 mg

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

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2.43%0.39mg

Vitamin B3

3%0.48mg

Niacin, nicotinic acid, niacinamide

0.39 mgvs0.48 mg

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

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7.1%0.35mg

Vitamin B5

11.4%0.57mg

Pantothenic acid

0.35 mgvs0.57 mg

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

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6.87%0.089mg

Vitamin B6

6.76%0.088mg

Pyridoxine

0.089 mgvs0.088 mg

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

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Vitamin B7

2.46%0.74μg

Biotin

NA μgvs0.74 μg

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

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14%55.3μg

Vitamin B9

2.83%11.3μg

Folates and Folic Acid

55.3 μgvs11.3 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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76.4%68.7mg

Vitamin C

17%15.3mg

Ascorbic acid

68.7 mgvs15.3 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

11%1.63mg

Tocopherols and Tocotrienols

NA mgvs1.63 mg

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

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Vitamin K

3.07%3.7μg

Phytomenadione or phylloquinone

NA μgvs3.7 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, Drained Solids

5.67%56.7mg

Calcium

2.4%24mg

56.7 mgvs24 mg

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

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5.83%0.052mg

Copper

26.3%0.24mg

0.052 mgvs0.24 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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1.6%0.13mg

Iron

17%1.35mg

0.13 mgvs1.35 mg

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

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3.37%14mg

Magnesium

4.05%17mg

14 mgvs17 mg

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

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1.4%0.033mg

Manganese

38%0.87mg

0.033 mgvs0.87 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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3.44%24mg

Phosphorus

5.06%35.4mg

24 mgvs35.4 mg

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

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7.46%254mg

Potassium

8.05%274mg

254 mgvs274 mg

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

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Selenium

2.06%1.13μg

NA μgvs1.13 μg

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

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0%0mg

Sodium

3.7%55.3mg

0 mgvs55.3 mg

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

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0.77%0.085mg

Zinc

2.06%0.23mg

0.085 mgvs0.23 mg

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

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3.3%122g

Water

2.78%103g

122 gvs103 g

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

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Lets compare vitamin content per 5 ounces of Valencia Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Raw Valencia Oranges have 3.5 times more Vitamin B1, 4.9 times more Vitamin B9 and 4.5 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 38.2 times more Vitamin A and 1.6 times more Vitamin B5 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 5 oz.
Both Raw Valencia Oranges as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Raw Valencia Oranges have 2.4 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 4.5 times more Copper, 10.6 times more Iron, 26.7 times more Manganese, 1.5 times more Phosphorus, more Sodium and 2.7 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.2 times more Energy, 1.4 times more Omega 3 and 2.1 times more Carbohydrate than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Fiber and Protein per 5 oz.
Both Raw Valencia Oranges as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Valencia OrangesVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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