Comparing Nutrients in 14 ounces Sweet Potato Chips VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Sweet Potato Chips	Florida Oranges	Recommended Dietary Allowance
Energy	73% 2111kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	36.5% 11.7g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	284% 4.54g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	259% 44g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 226g	35.2% 46g	130g per day for Men 19-50 years
Sugars	48.3% 35g	50% 36.3g	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	92% 35g	25% 9.53g	38g per day for Men 19-50 years
Protein	21% 11.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Florida Oranges	Recommended Dietary Allowance
Vitamin A	522% 4699μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.15mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	15.6% 0.2mg	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	36.7% 147μg	17% 67.5μg	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	0% 0mg	198% 179mg	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	260% 39mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81% 97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Florida Oranges	Recommended Dietary Allowance
Calcium	23.4% 234mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	17% 0.15mg	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	105% 8.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	233% 5.35mg	4.14% 0.095mg	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	82.2% 575mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	108% 3671mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Chips VS Florida Oranges per 14 oz

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

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

• 14 ounces of Sweet Potato Chips have 107.6 times more Vitamin A, 4 times more Vitamin B2, 5.2 times more Vitamin B3, 6.2 times more Vitamin B5, 10.5 times more Vitamin B6, 2.2 times more Vitamin B9, 54.6 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain more Vitamin C than Unsalted Sweet Potato Chips.
• Both Sweet Potato Chips and Florida Oranges provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Sweet Potato Chips have insufficient amounts of Vitamin C
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Unsalted Sweet Potato Chips as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweet Potato Chips vs Florida Oranges:

• 14 ounces of Sweet Potato Chips have 1.4 times more Calcium, 10.6 times more Copper, 23.6 times more Iron, 6.5 times more Magnesium, 56.2 times more Manganese, 12.1 times more Phosphorus, 5.5 times more Potassium, 4.2 times more Selenium, more Sodium and 6.6 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 19.3 times more Water than Unsalted Sweet Potato Chips.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweet Potato Chips have 11.6 times more Energy, 154 times more Fat, 117.6 times more Saturated Fat, 104 times more Omega 3, 357.4 times more Omega 6, 4.9 times more Carbohydrate, 3.7 times more Fiber and 4.2 times more Protein than Florida Oranges.
• Both Sweet Potato Chips and Florida Oranges offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein