Comparing Nutrients in 14 ounces Valencia Oranges VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Valencia Oranges	Sweet Potato	Recommended Dietary Allowance
Energy	6.7% 194kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	61.4% 80g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	3.83% 2.78g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sweet Potato	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	313% 2814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23% 6.95μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	11% 43.7μg	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	214% 192mg	10.6% 9.53mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sweet Potato	Recommended Dietary Allowance
Calcium	16% 159mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	66.6% 0.6mg	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	4.47% 0.36mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	44.5% 1.02mg	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	9.64% 67.5mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Sweet Potato per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Sweet Potato:

• 14 ounces of Valencia Oranges have 3.5 times more Vitamin B9 and 20.2 times more Vitamin C than Sweet Potato.
• While 14 oz of Raw Sweet Potato contain 59.1 times more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Sweet Potato provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Sweet Potato:

• 14 ounces of Valencia Oranges have 1.3 times more Calcium than Sweet Potato.
• While 14 oz of Raw Sweet Potato contain 4.1 times more Copper, 6.8 times more Iron, 2.5 times more Magnesium, 11.2 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, more Sodium and 5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Sweet Potato contain similar levels of Water per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Sweet Potato contain 1.8 times more Energy, 1.7 times more Carbohydrate and 1.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Sweet Potato offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.