Comparing Nutrients in 1 kilogram Navel Oranges VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Navel Oranges	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	17% 490kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	68% 88.2g	130g per day for Men 19-50 years
Sugars	117% 85g	NA	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	139% 53g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	210% 1890μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	265% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	70.6% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	146% 1.9mg	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	85% 340μg	NA	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	657% 591mg	122% 110mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2518% 3022μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	43% 430mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	NA	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	NA	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	33% 230mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	NA	11mg per day for Men 19-50 years
Water	23.2% 860g	23.5% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Sweet Potato Leaves:

• Raw Navel Oranges have 5.4 times more Vitamin C than Raw Sweet Potato Leaves.
• While Raw Sweet Potato Leaves contain 15.8 times more Vitamin A, 2.3 times more Vitamin B1, 6.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Sweet Potato Leaves have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Navel Oranges as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Sweet Potato Leaves:

• Raw Sweet Potato Leaves contain 1.8 times more Calcium, 7.5 times more Iron, 6.4 times more Magnesium, 3.5 times more Phosphorus, 3.1 times more Potassium and more Selenium than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Sweet Potato Leaves have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 1.4 times more Carbohydrate than Raw Sweet Potato Leaves.
• While Raw Sweet Potato Leaves contain 4 times more Omega 3, 8.3 times more Omega 6, 2.4 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Sweet Potato Leaves have similar amounts of Energy per 1 kg.
• Both Raw Navel Oranges as well as Raw Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.