Comparing Nutrients in 1 kilogram Baked Frozen Sweet Potato VS Oranges

Macros Ratio

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

Macro Nutrients

	Baked Frozen Sweet Potato	Oranges	Recommended Dietary Allowance
Energy	34.5% 1000kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	90% 118g	130g per day for Men 19-50 years
Sugars	126% 92g	129% 94g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	63% 24g	38g per day for Men 19-50 years
Protein	30.5% 17g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Oranges	Recommended Dietary Allowance
Vitamin A	1159% 10430μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	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	101% 91mg	591% 532mg	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	51.3% 7.7mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Oranges	Recommended Dietary Allowance
Calcium	35% 350mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	50% 0.45mg	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	67.5% 5.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	11% 0.25mg	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	63% 440mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	20% 737g	23.4% 868g	3700g per day for Men 19-50 years

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

• Baked Frozen Sweet Potato no Salt has 94.8 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 4.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B9 and 5.8 times more Vitamin C than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Frozen Sweet Potato no Salt has 4.1 times more Copper, 5.4 times more Iron, 2.1 times more Magnesium, 26.6 times more Manganese, 3.1 times more Phosphorus, 2.1 times more Potassium and 4.3 times more Zinc than Raw Oranges.
• Both Baked Frozen Sweet Potato no Salt and Raw Oranges have similar amounts of Calcium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Frozen Sweet Potato no Salt has 2.1 times more Energy, 2 times more Carbohydrate and 1.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Fiber than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Raw Oranges have similar amounts of Sugars per 1 kg.
• Both Baked Frozen Sweet Potato no Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.