Comparing Nutrients in 1 kilogram Valencia Oranges VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	17% 490kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 14.3g	g per day for Men 19-50 years
Fiber	65.8% 25g	65.8% 25g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	874% 7870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	98% 390μg	15% 60μg	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	539% 485mg	142% 128mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	40% 400mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	104% 0.94mg	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	11.3% 0.9mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	116% 2.66mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	21.7% 801g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Boiled Sweet Potato no Skin:

• Raw Valencia Oranges have 1.6 times more Vitamin B1, 6.5 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 65.6 times more Vitamin A, 2 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Sweet Potato without Skin have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Valencia Oranges as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Boiled Sweet Potato no Skin:

• Raw Valencia Oranges have 1.5 times more Calcium than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2.5 times more Copper, 8 times more Iron, 1.8 times more Magnesium, 11.6 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Sweet Potato without Skin have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have more Omega 3 than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.6 times more Energy, 1.5 times more Carbohydrate and 1.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Sweet Potato without Skin have similar amounts of Fiber per 1 kg.
• Both Raw Valencia Oranges as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.