Comparing Nutrients in 5 ounces Canned Sweet Potato, Syrup Pack, Drained SolidsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Valencia Oranges

5.28%153kcal

Energy

2.4%69.5kcal

153 kcalvs69.5 kcal

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

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0.47%0.45g

Fat

0.44%0.43g

0.45 gvs0.43 g

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

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0.31%0.098g

Saturated Fat

0.16%0.05g

0.098 gvs0.05 g

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

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1.95%0.031g

Omega 3

1.4%0.023g

0.031 gvs0.023 g

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

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0.99%0.17g

Omega 6

0.37%0.062g

0.17 gvs0.062 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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27.7%36g

Carbohydrate

13%17g

36 gvs17 g

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

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11.2%8.14g

Sugars

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

8.14 gvsNA 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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11%4.25g

Fiber

9.33%3.54g

4.25 gvs3.54 g

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

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3.24%1.8g

Protein

2.63%1.47g

1.8 gvs1.47 g

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

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Vitamins

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Valencia Oranges

72%649μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

649 μgvs17 μg

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

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2.95%0.035mg

Vitamin B1

10.3%0.12mg

Thiamine

0.035 mgvs0.12 mg

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

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4.14%0.054mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.054 mgvs0.057 mg

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

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3%0.48mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs0.39 mg

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

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11.4%0.57mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.57 mgvs0.35 mg

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

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6.76%0.088mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.088 mgvs0.089 mg

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

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2.46%0.74μg

Vitamin B7

Biotin

0.74 μgvsNA μg

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

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2.83%11.3μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

11.3 μgvs55.3 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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17%15.3mg

Vitamin C

76.4%68.7mg

Ascorbic acid

15.3 mgvs68.7 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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11%1.63mg

Vitamin E

Tocopherols and Tocotrienols

1.63 mgvsNA mg

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

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3.07%3.7μg

Vitamin K

Phytomenadione or phylloquinone

3.7 μgvsNA μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Valencia Oranges

2.4%24mg

Calcium

5.67%56.7mg

24 mgvs56.7 mg

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

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26.3%0.24mg

Copper

5.83%0.052mg

0.24 mgvs0.052 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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17%1.35mg

Iron

1.6%0.13mg

1.35 mgvs0.13 mg

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

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4.05%17mg

Magnesium

3.37%14mg

17 mgvs14 mg

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

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38%0.87mg

Manganese

1.4%0.033mg

0.87 mgvs0.033 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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5.06%35.4mg

Phosphorus

3.44%24mg

35.4 mgvs24 mg

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

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8.05%274mg

Potassium

7.46%254mg

274 mgvs254 mg

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

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2.06%1.13μg

Selenium

1.13 μgvsNA μg

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

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3.7%55.3mg

Sodium

0%0mg

55.3 mgvs0 mg

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

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2.06%0.23mg

Zinc

0.77%0.085mg

0.23 mgvs0.085 mg

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

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2.78%103g

Water

3.3%122g

103 gvs122 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 Canned Sweet Potato, Syrup Pack, Drained Solids vs Valencia Oranges:

Canned Sweet Potato, Syrup Pack, Drained Solids have 38.2 times more Vitamin A, 1.2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 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.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

Canned Sweet Potato, Syrup Pack, Drained Solids have 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.
While Raw Valencia Oranges contain 2.4 times more Calcium than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Valencia Oranges 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 have 2.2 times more Energy, 1.4 times more Omega 3, 2.1 times more Carbohydrate and 1.2 times more Protein than Raw Valencia Oranges.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Valencia Oranges have similar amounts of Fiber per 5 oz.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato SauceValencia OrangesVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces Canned Sweet Potato, Syrup Pack, Drained SolidsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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