Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

Valencia Orangesvs Canned Sweet Potato, Syrup Pack, Drained Solids

3.35%97kcal

Energy

7.4%214kcal

97 kcalvs214 kcal

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

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0.61%0.6g

Fat

0.65%0.64g

0.6 gvs0.64 g

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

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0.22%0.069g

Saturated Fat

0.43%0.14g

0.069 gvs0.14 g

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

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2%0.032g

Omega 3

2.73%0.044g

0.032 gvs0.044 g

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

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0.51%0.087g

Omega 6

1.4%0.24g

0.087 gvs0.24 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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18%23.6g

Carbohydrate

38.7%50.3g

23.6 gvs50.3 g

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

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Sugars

15.7%11.4g

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

NA gvs11.4 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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13%4.96g

Fiber

15.7%5.95g

4.96 gvs5.95 g

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

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3.7%2.06g

Protein

4.54%2.54g

2.06 gvs2.54 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

2.65%24μg

Vitamin A

101%909μg

RAE, retinol activity equivalents

24 μgvs909 μg

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

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14.4%0.17mg

Vitamin B1

4.13%0.05mg

Thiamine

0.17 mgvs0.05 mg

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

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6.1%0.079mg

Vitamin B2

5.8%0.075mg

Riboflavin

0.079 mgvs0.075 mg

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

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3.4%0.54mg

Vitamin B3

4.2%0.67mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs0.67 mg

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

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9.92%0.5mg

Vitamin B5

16%0.8mg

Pantothenic acid

0.5 mgvs0.8 mg

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

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9.6%0.13mg

Vitamin B6

9.46%0.12mg

Pyridoxine

0.13 mgvs0.12 mg

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

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Vitamin B7

3.44%1.03μg

Biotin

NA μgvs1.03 μg

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

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19.3%77.4μg

Vitamin B9

3.97%16μg

Folates and Folic Acid

77.4 μgvs16 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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107%96mg

Vitamin C

24%21.4mg

Ascorbic acid

96 mgvs21.4 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

15.2%2.3mg

Tocopherols and Tocotrienols

NA mgvs2.3 mg

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

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Vitamin K

4.3%5.16μg

Phytomenadione or phylloquinone

NA μgvs5.16 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

7.94%79.4mg

Calcium

3.37%33.7mg

79.4 mgvs33.7 mg

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

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8.16%0.073mg

Copper

37%0.33mg

0.073 mgvs0.33 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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2.23%0.18mg

Iron

23.6%1.9mg

0.18 mgvs1.9 mg

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

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4.72%20mg

Magnesium

5.67%24mg

20 mgvs24 mg

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

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2%0.046mg

Manganese

53%1.22mg

0.046 mgvs1.22 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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4.8%33.7mg

Phosphorus

7.1%49.6mg

33.7 mgvs49.6 mg

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

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10.4%355mg

Potassium

11.3%383mg

355 mgvs383 mg

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

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Selenium

2.9%1.6μg

NA μgvs1.6 μg

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

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0%0mg

Sodium

5.16%77.4mg

0 mgvs77.4 mg

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

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1.1%0.12mg

Zinc

2.9%0.32mg

0.12 mgvs0.32 mg

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

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4.63%171g

Water

3.9%144g

171 gvs144 g

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

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Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.

Compare more foods per 7 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 7 ounces Valencia OrangesVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: