Comparing Nutrients in 7 ounces Valencia OrangesVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

7 oz ▼

Macro Nutrients

Valencia Orangesvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

3.35%97kcal

Energy

6.1%177kcal

97 kcalvs177 kcal

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

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0.61%0.6g

Fat

0.41%0.4g

0.6 gvs0.4 g

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

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0.22%0.069g

Saturated Fat

0.25%0.081g

0.069 gvs0.081 g

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

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2%0.032g

Omega 3

1.6%0.026g

0.032 gvs0.026 g

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

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0.51%0.087g

Omega 6

0.83%0.14g

0.087 gvs0.14 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

32%41.5g

23.6 gvs41.5 g

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

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Sugars

42%30.6g

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

NA gvs30.6 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

13%4.96g

4.96 gvs4.96 g

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

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3.7%2.06g

Protein

3.47%1.94g

2.06 gvs1.94 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, Solids And Liquids

2.65%24μg

Vitamin A

83%748μg

RAE, retinol activity equivalents

24 μgvs748 μg

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

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14.4%0.17mg

Vitamin B1

3.97%0.048mg

Thiamine

0.17 mgvs0.048 mg

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

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6.1%0.079mg

Vitamin B2

7.02%0.091mg

Riboflavin

0.079 mgvs0.091 mg

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

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3.4%0.54mg

Vitamin B3

5.66%0.9mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs0.9 mg

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

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9.92%0.5mg

Vitamin B5

13%0.65mg

Pantothenic acid

0.5 mgvs0.65 mg

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

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9.6%0.13mg

Vitamin B6

7.8%0.1mg

Pyridoxine

0.13 mgvs0.1 mg

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

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Vitamin B7

2.65%0.79μg

Biotin

NA μgvs0.79 μg

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

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19.3%77.4μg

Vitamin B9

3.47%14μg

Folates and Folic Acid

77.4 μgvs14 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

23%21mg

Ascorbic acid

96 mgvs21 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

12.4%1.87mg

Tocopherols and Tocotrienols

NA mgvs1.87 mg

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

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Vitamin K

3.47%4.17μg

Phytomenadione or phylloquinone

NA μgvs4.17 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, Solids And Liquids

7.94%79.4mg

Calcium

2.98%29.8mg

79.4 mgvs29.8 mg

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

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8.16%0.073mg

Copper

27.3%0.25mg

0.073 mgvs0.25 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

20%1.6mg

0.18 mgvs1.6 mg

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

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4.72%20mg

Magnesium

6.14%25.8mg

20 mgvs25.8 mg

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

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2%0.046mg

Manganese

43.7%1mg

0.046 mgvs1 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

7.65%53.6mg

33.7 mgvs53.6 mg

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

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10.4%355mg

Potassium

10.8%367mg

355 mgvs367 mg

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

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Selenium

2.53%1.4μg

NA μgvs1.4 μg

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

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0%0mg

Sodium

3.84%57.5mg

0 mgvs57.5 mg

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

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1.1%0.12mg

Zinc

3.43%0.38mg

0.12 mgvs0.38 mg

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

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4.63%171g

Water

4.15%154g

171 gvs154 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, Solids And Liquids:

Raw Valencia Oranges have 3.6 times more Vitamin B1, 1.2 times more Vitamin B6, 5.6 times more Vitamin B9 and 4.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 31.4 times more Vitamin A, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Vitamin B2 per 7 oz.
Both Raw Valencia Oranges as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids:

Raw Valencia Oranges have 2.7 times more Calcium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 3.4 times more Copper, 8.9 times more Iron, 1.3 times more Magnesium, 22 times more Manganese, 1.6 times more Phosphorus, more Sodium and 3.2 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Valencia Oranges have 1.2 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.8 times more Energy and 1.8 times more Carbohydrate than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Fiber and Protein per 7 oz.
Both Raw Valencia Oranges as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And LiquidsVS Navel OrangesValencia OrangesVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained Solids

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Comparing Nutrients in 7 ounces Valencia OrangesVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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