Comparing Nutrients in 1 kilogram Cooked Sweet Potato, Boiled, Without Skin with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	26.2% 760kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	136% 177g	91% 119g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	65.8% 25g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	874% 7870μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	98% 390μg	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	142% 128mg	539% 485mg	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	41% 0.37mg	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	90% 7.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	10% 0.23mg	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	45.7% 320mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	175% 2630mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	21.7% 801g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Boiled, Without Skin with Salt VS Valencia Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt versus 1 kg of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Valencia Oranges:

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 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 Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 1.6 times more Vitamin B1, 6.5 times more Vitamin B9 and 3.8 times more Vitamin C than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Valencia Oranges provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Valencia Oranges:

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 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 and more Sodium than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 1.5 times more Calcium than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Valencia Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Raw Valencia Oranges lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.6 times more Energy, 1.5 times more Carbohydrate and 1.3 times more Protein than Valencia Oranges.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Valencia Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.