Comparing Nutrients in 7 ounces Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Oranges

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Oranges

91%

7 oz ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Oranges

6.1%177kcal

Energy

3.2%93kcal

177 kcalvs93 kcal

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

Find Vegetables rich in Energy

0.41%0.4g

Fat

0.25%0.24g

0.4 gvs0.24 g

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

Find Vegetables rich in Fat

0.25%0.081g

Saturated Fat

0.093%0.03g

0.081 gvs0.03 g

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

Find Vegetables rich in Saturated Fat

1.6%0.026g

Omega 3

0.87%0.014g

0.026 gvs0.014 g

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

Find Vegetables rich in Omega 3

0.83%0.14g

Omega 6

0.21%0.036g

0.14 gvs0.036 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

32%41.5g

Carbohydrate

18%23.3g

41.5 gvs23.3 g

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

Find Vegetables rich in Carbohydrate

42%30.6g

Sugars

25.6%18.6g

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

30.6 gvs18.6 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

13%4.96g

Fiber

12.5%4.76g

4.96 gvs4.76 g

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

Find Vegetables rich in Fiber

3.47%1.94g

Protein

3.33%1.87g

1.94 gvs1.87 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, Syrup Pack, Solids And Liquidsvs Oranges

83%748μg

Vitamin A

2.43%22μg

RAE, retinol activity equivalents

748 μgvs22 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

3.97%0.048mg

Vitamin B1

14.4%0.17mg

Thiamine

0.048 mgvs0.17 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

7.02%0.091mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.091 mgvs0.079 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

5.66%0.9mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.9 mgvs0.56 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

13%0.65mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.65 mgvs0.5 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

7.8%0.1mg

Vitamin B6

9.16%0.12mg

Pyridoxine

0.1 mgvs0.12 mg

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

Find Vegetables rich in Vitamin B6

2.65%0.79μg

Vitamin B7

Biotin

0.79 μgvsNA μg

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

Find Vegetables rich in Vitamin B7

3.47%14μg

Vitamin B9

15%59.5μg

Folates and Folic Acid

14 μgvs59.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

23%21mg

Vitamin C

117%106mg

Ascorbic acid

21 mgvs106 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

12.4%1.87mg

Vitamin E

2.4%0.36mg

Tocopherols and Tocotrienols

1.87 mgvs0.36 mg

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

Find Vegetables rich in Vitamin E

3.47%4.17μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.17 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Oranges

2.98%29.8mg

Calcium

7.94%79.4mg

29.8 mgvs79.4 mg

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

Find Vegetables rich in Calcium

27.3%0.25mg

Copper

9.92%0.089mg

0.25 mgvs0.089 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

20%1.6mg

Iron

2.5%0.2mg

1.6 mgvs0.2 mg

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

Find Vegetables rich in Iron

6.14%25.8mg

Magnesium

4.72%20mg

25.8 mgvs20 mg

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

Find Vegetables rich in Magnesium

43.7%1mg

Manganese

2.16%0.05mg

1 mgvs0.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

7.65%53.6mg

Phosphorus

3.97%27.8mg

53.6 mgvs27.8 mg

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

Find Vegetables rich in Phosphorus

10.8%367mg

Potassium

10.6%359mg

367 mgvs359 mg

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

Find Vegetables rich in Potassium

2.53%1.4μg

Selenium

1.8%0.99μg

1.4 μgvs0.99 μg

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

Find Vegetables rich in Selenium

3.84%57.5mg

Sodium

0%0mg

57.5 mgvs0 mg

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

Find Vegetables rich in Sodium

3.43%0.38mg

Zinc

1.26%0.14mg

0.38 mgvs0.14 mg

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

Find Vegetables rich in Zinc

4.15%154g

Water

4.65%172g

154 gvs172 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Oranges:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 34.3 times more Vitamin A, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 5.2 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 3.6 times more Vitamin B1, 4.3 times more Vitamin B9 and 5.1 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Oranges:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.8 times more Copper, 8 times more Iron, 1.3 times more Magnesium, 20.3 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Selenium, more Sodium and 2.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.7 times more Calcium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.9 times more Energy, 1.8 times more Carbohydrate and 1.6 times more Sugars than Raw Oranges.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Oranges have similar amounts of Fiber and Protein per 7 oz.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsOrangesVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 7 ounces Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: