Comparing Nutrients in 100 grams OrangesVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

Protein Fat Carbs

Oranges

91%

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

100 g ▼

Macro Nutrients

Orangesvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

1.62%47kcal

Energy

3.07%89kcal

47 kcalvs89 kcal

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

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0.12%0.12g

Fat

0.21%0.2g

0.12 gvs0.2 g

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

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0.047%0.015g

Saturated Fat

0.13%0.041g

0.015 gvs0.041 g

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

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0.44%0.007g

Omega 3

0.81%0.013g

0.007 gvs0.013 g

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

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0.11%0.018g

Omega 6

0.42%0.071g

0.018 gvs0.071 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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9.04%11.8g

Carbohydrate

16%21g

11.8 gvs21 g

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

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13%9.35g

Sugars

21.2%15.4g

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

9.35 gvs15.4 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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6.3%2.4g

Fiber

6.58%2.5g

2.4 gvs2.5 g

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

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1.68%0.94g

Protein

1.75%0.98g

0.94 gvs0.98 g

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

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Vitamins

Orangesvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

1.22%11μg

Vitamin A

42%377μg

RAE, retinol activity equivalents

11 μgvs377 μg

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

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7.25%0.087mg

Vitamin B1

2%0.024mg

Thiamine

0.087 mgvs0.024 mg

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

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3.08%0.04mg

Vitamin B2

3.54%0.046mg

Riboflavin

0.04 mgvs0.046 mg

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

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1.76%0.28mg

Vitamin B3

2.85%0.46mg

Niacin, nicotinic acid, niacinamide

0.28 mgvs0.46 mg

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

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5%0.25mg

Vitamin B5

6.6%0.33mg

Pantothenic acid

0.25 mgvs0.33 mg

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

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4.6%0.06mg

Vitamin B6

3.92%0.051mg

Pyridoxine

0.06 mgvs0.051 mg

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

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Vitamin B7

1.33%0.4μg

Biotin

NA μgvs0.4 μg

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

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7.5%30μg

Vitamin B9

1.75%7μg

Folates and Folic Acid

30 μgvs7 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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59%53.2mg

Vitamin C

11.7%10.5mg

Ascorbic acid

53.2 mgvs10.5 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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1.2%0.18mg

Vitamin E

6.27%0.94mg

Tocopherols and Tocotrienols

0.18 mgvs0.94 mg

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

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0%0μg

Vitamin K

1.75%2.1μg

Phytomenadione or phylloquinone

0 μgvs2.1 μg

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

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Minerals

Orangesvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

4%40mg

Calcium

1.5%15mg

40 mgvs15 mg

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

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5%0.045mg

Copper

13.8%0.12mg

0.045 mgvs0.12 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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1.25%0.1mg

Iron

10%0.8mg

0.1 mgvs0.8 mg

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

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2.4%10mg

Magnesium

3.1%13mg

10 mgvs13 mg

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

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1.1%0.025mg

Manganese

22%0.51mg

0.025 mgvs0.51 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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2%14mg

Phosphorus

3.86%27mg

14 mgvs27 mg

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

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5.32%181mg

Potassium

5.44%185mg

181 mgvs185 mg

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

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0.91%0.5μg

Selenium

1.27%0.7μg

0.5 μgvs0.7 μg

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

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0%0mg

Sodium

1.93%29mg

0 mgvs29 mg

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

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0.64%0.07mg

Zinc

1.73%0.19mg

0.07 mgvs0.19 mg

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

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2.34%86.8g

Water

2.1%77.4g

86.8 gvs77.4 g

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

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Lets compare vitamin content per 100 grams of Oranges vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Raw Oranges have 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.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 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.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
Both Raw Oranges as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Raw 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 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.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.9 times more Energy, 1.8 times more Carbohydrate and 1.6 times more Sugars than Raw Oranges.
Both Raw Oranges and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Fiber and Protein per 100 g.
Both Raw Oranges as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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Comparing Nutrients in 100 grams OrangesVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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