Comparing Nutrients in 1 kilogram Baked Sweet Potato VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Baked Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Energy	31% 900kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	119% 155g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	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	6.9% 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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	87% 33g	118% 45g	38g per day for Men 19-50 years
Protein	36% 20g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	75% 300μg	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	218% 196mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47.3% 7.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Calcium	38% 380mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	63.3% 0.57mg	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	86.3% 6.9mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	77% 540mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	20.5% 758g	22.2% 823g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Baked Sweet Potato vs Oranges with Peel :

• 1 kilogram of Baked Sweet Potato has 73.9 times more Vitamin A, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.1 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5 times more Vitamin B9 and 3.6 times more Vitamin C than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oranges with Peel provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Sweet Potato Baked in skin, flesh only as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Baked Sweet Potato has 2.8 times more Copper, 1.9 times more Magnesium, 2.5 times more Phosphorus, 2.4 times more Potassium, 18 times more Sodium and 2.9 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Calcium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oranges with Peel contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Sweet Potato Baked in skin, flesh only as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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