Comparing Nutrients in 14 ounces Oranges with Peel VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Oranges with Peel	Baked Sweet Potato	Recommended Dietary Allowance
Energy	8.62% 250kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	63.2% 82g	130g per day for Men 19-50 years
Sugars	NA	35.5% 25.7g	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	2.74% 2g	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	% 2.26g	g per day for Men 19-50 years
Sucrose	NA	% 9.05g	g per day for Men 19-50 years
Fiber	47% 18g	34.5% 13g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	424% 3814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	5.95% 24μg	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	313% 282mg	86.4% 77.8mg	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	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	27.8% 278mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	71% 0.64mg	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	39.7% 3.18mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	85.8% 1.97mg	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	12.5% 87.3mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.83% 327g	8.13% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Baked Sweet Potato per 14 oz

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

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Baked Sweet Potato:

• 14 ounces of Oranges with Peel have 5 times more Vitamin B9 and 3.6 times more Vitamin C than Baked Sweet Potato.
• While 14 oz of Sweet Potato Baked in skin, flesh only contain 73.9 times more Vitamin A, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Baked Sweet Potato provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Raw Oranges with Peel as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Baked Sweet Potato:

• 14 ounces of Oranges with Peel have 1.8 times more Calcium than Baked Sweet Potato.
• While 14 oz of Sweet Potato Baked in skin, flesh only contain 2.8 times more Copper, 1.9 times more Magnesium, 2.5 times more Phosphorus, 2.4 times more Potassium, 18 times more Sodium and 2.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Baked Sweet Potato contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.4 times more Fiber than Baked Sweet Potato.
• While 14 oz of Sweet Potato Baked in skin, flesh only contain 1.4 times more Energy, 1.3 times more Carbohydrate and 1.5 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.