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

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	26.2% 760kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	88.8% 115g	130g per day for Men 19-50 years
Sugars	79% 57.4g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	874% 7870μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	175% 2630mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	21.7% 801g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Boiled, Without Skin with Salt VS Florida 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 Florida 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 Florida Oranges:

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 71.5 times more Vitamin A, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 5.2 times more Vitamin E than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.8 times more Vitamin B1, 2.8 times more Vitamin B9 and 3.5 times more Vitamin C than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Florida 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 Florida Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 2.4 times more Copper, 8 times more Iron, 1.8 times more Magnesium, 11.1 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium and more Sodium than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.6 times more Calcium than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.7 times more Energy, 1.5 times more Carbohydrate and 2 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.6 times more Sugars than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Florida Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.