Comparing Nutrients in 100 calories Sweet Potato Leaves VS Oranges

Weight per 100 calories

• Sweet Potato Leaves: 238g
• Oranges: 213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Sweet Potato Leaves or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Sweet Potato Leaves	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.26g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	5.36% 0.086g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	19.2% 25g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	33.2% 12.6g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Oranges	Recommended Dietary Allowance
Vitamin A	50% 450μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	9.8% 0.13mg	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	NA	16% 64μg	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	29% 26mg	126% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	600% 720μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Oranges	Recommended Dietary Allowance
Calcium	18.6% 186mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	NA	10.6% 0.096mg	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	29% 2.3mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	NA	2.3% 0.053mg	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	27.6% 193mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	5.6% 207g	5% 185g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato Leaves have 19.2 times more Vitamin A, 2 times more Vitamin B1, 9.7 times more Vitamin B2, 4.5 times more Vitamin B3, 3.5 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 4.3 times more Vitamin C than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Raw Oranges have similar amounts of Vitamin B5 per 100 kcal.
• Both Raw Sweet Potato Leaves as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Sweet Potato Leaves have 2.2 times more Calcium, 10.9 times more Iron, 7.8 times more Magnesium, 6.5 times more Phosphorus, 3.1 times more Potassium and 2 times more Selenium than Raw Oranges.
• Both Raw Sweet Potato Leaves and Raw Oranges have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Sweet Potato Leaves have 4.8 times more Fat, 5.8 times more Omega 3, 11.9 times more Omega 6, 2.5 times more Fiber and 3 times more Protein than Raw Oranges.
• Both Raw Sweet Potato Leaves and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Sweet Potato Leaves as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.