Comparing Nutrients in 100 calories Sweet Potato Leaves VS Florida Oranges

Weight per 100 calories

• Sweet Potato Leaves: 238g
• Florida Oranges: 217g

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 Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Sweet Potato Leaves	Florida Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.26g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	5.36% 0.086g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	19.3% 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	13.7% 5.2g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Florida Oranges	Recommended Dietary Allowance
Vitamin A	50% 450μg	2.66% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	8.53% 0.11mg	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	9.24% 37μg	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	109% 98mg	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	2.6% 0.39mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	18.6% 186mg	9.35% 93mg	1000mg per day for Men 19-50 years
Copper	NA	9.42% 0.085mg	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	2.45% 0.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	5.18% 21.7mg	420mg per day for Men 19-50 years
Manganese	NA	2.27% 0.052mg	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	3.73% 26mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	1.98% 1.1μg	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	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	5.6% 207g	5.1% 189g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato Leaves have 18.8 times more Vitamin A, 1.7 times more Vitamin B1, 9.4 times more Vitamin B2, 3.1 times more Vitamin B3, 4.1 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.7 times more Vitamin C than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Raw Florida Oranges have similar amounts of Vitamin B5 per 100 kcal.
• Both Raw Sweet Potato Leaves as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Sweet Potato Leaves have 2 times more Calcium, 11.8 times more Iron, 7.7 times more Magnesium, 7.4 times more Phosphorus, 3.3 times more Potassium and 2 times more Selenium than Raw Florida Oranges.
• Both Raw Sweet Potato Leaves and Raw Florida Oranges have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Sweet Potato Leaves have 2.7 times more Fat, 3.6 times more Omega 3, 6.8 times more Omega 6, 2.4 times more Fiber and 3.9 times more Protein than Raw Florida Oranges.
• Both Raw Sweet Potato Leaves and Raw Florida Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Sweet Potato Leaves as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.