Comparing Nutrients in 1 kilogram Oranges with Peel VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Oranges with Peel	Sweet Potato	Recommended Dietary Allowance
Energy	21.7% 630kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	155% 201g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 9.6g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	118% 45g	79% 30g	38g per day for Men 19-50 years
Protein	23.2% 13g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sweet Potato	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	788% 7090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	26.7% 24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sweet Potato	Recommended Dietary Allowance
Calcium	70% 700mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22.2% 823g	21% 773g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Sweet Potato:

• 1 kilogram of Oranges with Peel has 1.3 times more Vitamin B1, 2.7 times more Vitamin B9 and 29.6 times more Vitamin C than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 54.5 times more Vitamin A, 2.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Sweet Potato provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Sweet Potato:

• 1 kilogram of Oranges with Peel has 2.3 times more Calcium and 1.3 times more Iron than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 2.6 times more Copper, 1.8 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium, 27.5 times more Sodium and 2.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Sweet Potato contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Sweet Potato lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.5 times more Fiber than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 1.4 times more Energy and 1.3 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Sweet Potato offer comparable quantities of Protein per one kilogram.
• Both Raw Oranges with Peel as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.