Comparing Nutrients in 100 calories Oranges with Peel VS Steamed Sweet Potato Leaves

Weight per 100 calories

• Oranges with Peel: 159g
• Steamed Sweet Potato Leaves: 286g

Oranges with Peel have 1.8 times more energy per 100g than Steamed Sweet Potato Leaves. It has low energy density when compared to other foods. Steamed Sweet Potato Leaves having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Steamed Sweet Potato Leaves?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Oranges with Peel	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	16.2% 21g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	14.3% 5.43g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	58.7% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	259% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	11% 111mg	9.43% 94mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	10.5% 0.094mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	NA	28.4% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5% 35mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	4.68% 2.57μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	3.53% 131g	6.9% 255g	3700g per day for Men 19-50 years

Oranges With Peel VS Steamed Sweet Potato Leaves Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Steamed Sweet Potato Leaves?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Steamed Sweet Potato Leaves:

• 100 calories of Oranges with Peel have 26.3 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 100 kcal of Steamed Sweet Potato Leaves contain 20.4 times more Vitamin A, 2 times more Vitamin B1, 9.6 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B5 per 100 calories.
• Both Raw Oranges with Peel as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Steamed Sweet Potato Leaves:

• 100 kcal of Steamed Sweet Potato Leaves contain 1.4 times more Iron, 6.2 times more Magnesium, 3.3 times more Phosphorus, 2.9 times more Potassium, 2.3 times more Selenium, 4.3 times more Zinc and 2 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Steamed Sweet Potato Leaves contain similar levels of Calcium and Copper per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.3 times more Fiber than Steamed Sweet Potato Leaves.
• While 100 kcal of Steamed Sweet Potato Leaves contain 2.4 times more Omega 3 and 3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Steamed Sweet Potato Leaves offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Steamed Sweet Potato Leaves provide inadequate amounts of Omega 6 in 100 calories.