Comparing Nutrients in 1 kilogram Navel Oranges VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Navel Oranges	Sweet Potato	Recommended Dietary Allowance
Energy	17% 490kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	155% 201g	130g per day for Men 19-50 years
Sugars	117% 85g	57.7% 41.8g	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	31% 22.5g	9.66% 7g	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	% 9.6g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 25g	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sweet Potato	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	788% 7090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	58.3% 17.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sweet Potato	Recommended Dietary Allowance
Calcium	43% 430mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	168% 1.5mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	112% 2.58mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	21% 773g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Navel Oranges has 3.1 times more Vitamin B9 and 24.6 times more Vitamin C than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 59.1 times more Vitamin A, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Sweet Potato provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Navel Oranges has 1.4 times more Calcium than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 3.9 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium, 8.9 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 55 times more Sodium and 3.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Sweet Potato contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Sweet Potato lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2 times more Sugars and 3.2 times more Fructose than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 1.8 times more Energy, 1.6 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.