Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Chilled Orange Juice	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	17% 490kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	115% 83g	75.6% 54.8g	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	30.8% 22.3g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	50% 19g	38g per day for Men 19-50 years
Protein	12% 6.8g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	163% 1470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	123% 1.6mg	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	47.5% 190μg	123% 490μg	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	373% 336mg	16.7% 15mg	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	13.3% 2mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	36.7% 0.33mg	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	16.3% 1.3mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	100% 2.3mg	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	24.3% 170mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	23.6% 872g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Steamed Sweet Potato Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Chilled Orange Juice versus 1 kg of Steamed Sweet Potato Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chilled Orange Juice vs Steamed Sweet Potato Leaves:

• 1 kilogram of Chilled Orange Juice has 22.4 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 1 kg of Steamed Sweet Potato Leaves contains 73.5 times more Vitamin A, 2.4 times more Vitamin B1, 6.8 times more Vitamin B2, 3.6 times more Vitamin B3, 2.1 times more Vitamin B6, 2.6 times more Vitamin B9, 4.8 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chilled Orange Juice vs Steamed Sweet Potato Leaves:

• 1 kilogram of Chilled Orange Juice has 1.3 times more Copper than Steamed Sweet Potato Leaves.
• While 1 kg of Steamed Sweet Potato Leaves contains 3 times more Calcium, 4.8 times more Iron, 4.4 times more Magnesium, 10 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 3.7 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Steamed Sweet Potato Leaves contain similar levels of Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Steamed Sweet Potato Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chilled Orange Juice has 1.6 times more Carbohydrate and 1.5 times more Sugars than Steamed Sweet Potato Leaves.
• While 1 kg of Steamed Sweet Potato Leaves contains 6.3 times more Fiber and 3.2 times more Protein than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Steamed Sweet Potato Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.