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

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Navel Oranges

91%

7 oz ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Navel Oranges

6.1%177kcal

Energy

3.35%97kcal

177 kcalvs97 kcal

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

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0.41%0.4g

Fat

0.31%0.3g

0.4 gvs0.3 g

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

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0.25%0.081g

Saturated Fat

0.11%0.034g

0.081 gvs0.034 g

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

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1.6%0.026g

Omega 3

1.1%0.018g

0.026 gvs0.018 g

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

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0.83%0.14g

Omega 6

0.27%0.046g

0.14 gvs0.046 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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32%41.5g

Carbohydrate

19%25g

41.5 gvs25 g

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

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42%30.6g

Sugars

23.3%17g

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

30.6 gvs17 g

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

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Fructose

6.16%4.47g

≤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 gvs4.47 g

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

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Glucose

%3.9g

NA gvs3.9 g

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

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Sucrose

%8.5g

NA gvs8.5 g

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

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13%4.96g

Fiber

11.5%4.37g

4.96 gvs4.37 g

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

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3.47%1.94g

Protein

3.22%1.8g

1.94 gvs1.8 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 Navel Oranges

83%748μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

748 μgvs24 μg

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

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3.97%0.048mg

Vitamin B1

11.2%0.13mg

Thiamine

0.048 mgvs0.13 mg

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

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7.02%0.091mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.091 mgvs0.1 mg

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

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5.66%0.9mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

0.9 mgvs0.84 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

10.4%0.52mg

Pantothenic acid

0.65 mgvs0.52 mg

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

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7.8%0.1mg

Vitamin B6

12%0.16mg

Pyridoxine

0.1 mgvs0.16 mg

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

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2.65%0.79μg

Vitamin B7

Biotin

0.79 μgvsNA μg

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

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3.47%14μg

Vitamin B9

17%67.5μg

Folates and Folic Acid

14 μgvs67.5 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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23%21mg

Vitamin C

130%117mg

Ascorbic acid

21 mgvs117 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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12.4%1.87mg

Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

1.87 mgvs0.3 mg

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

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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 .

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Minerals

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Navel Oranges

2.98%29.8mg

Calcium

8.53%85.3mg

29.8 mgvs85.3 mg

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

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27.3%0.25mg

Copper

8.6%0.077mg

0.25 mgvs0.077 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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20%1.6mg

Iron

3.22%0.26mg

1.6 mgvs0.26 mg

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

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6.14%25.8mg

Magnesium

5.2%22mg

25.8 mgvs22 mg

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

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43.7%1mg

Manganese

2.5%0.058mg

1 mgvs0.058 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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7.65%53.6mg

Phosphorus

6.52%45.6mg

53.6 mgvs45.6 mg

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

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10.8%367mg

Potassium

9.7%329mg

367 mgvs329 mg

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

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2.53%1.4μg

Selenium

0%0μg

1.4 μgvs0 μg

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

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3.84%57.5mg

Sodium

0.13%2mg

57.5 mgvs2 mg

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

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3.43%0.38mg

Zinc

1.44%0.16mg

0.38 mgvs0.16 mg

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

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4.15%154g

Water

4.6%171g

154 gvs171 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 Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Navel Oranges:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 31.4 times more Vitamin A, 1.3 times more Vitamin B5, 6.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B6, 4.9 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Navel Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Navel 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 Navel Oranges:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 3.2 times more Copper, 6.2 times more Iron, 17.5 times more Manganese, more Selenium, 29 times more Sodium and 2.4 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.9 times more Calcium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.8 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Sugars than Raw Navel Oranges.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Navel Oranges have similar amounts of Fiber and Protein per 7 oz.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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