Comparing Nutrients in 14 ounces Navel Oranges VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Navel Oranges	Sweet Potato	Recommended Dietary Allowance
Energy	6.7% 194kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	61.4% 80g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 17g	% 10g	g per day for Men 19-50 years
Fiber	23% 8.73g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sweet Potato	Recommended Dietary Allowance
Calcium	17% 171mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sweet Potato per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel 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 Navel Oranges vs Sweet Potato:

• 14 ounces of Navel Oranges have 3.1 times more Vitamin B9 and 24.6 times more Vitamin C than Sweet Potato.
• While 14 oz of Raw Sweet Potato contain 59.1 times more Vitamin A, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Sweet Potato provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Navel Oranges have 1.4 times more Calcium than Sweet Potato.
• While 14 oz of Raw Sweet Potato contain 3.9 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium, 8.9 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 55 times more Sodium and 3.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Sweet Potato contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Sweet Potato lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 2 times more Sugars and 3.2 times more Fructose than Sweet Potato.
• While 14 oz of Raw Sweet Potato contain 1.8 times more Energy, 1.6 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.