Comparing Nutrients in 1 kilogram Steamed Sweet Potato Leaves VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Steamed Sweet Potato Leaves	Florida Oranges	Recommended Dietary Allowance
Energy	12% 350kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	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	56.8% 73.8g	88.8% 115g	130g per day for Men 19-50 years
Sugars	75.6% 54.8g	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	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	50% 19g	63% 24g	38g per day for Men 19-50 years
Protein	39% 22g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Florida Oranges	Recommended Dietary Allowance
Vitamin A	163% 1470μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	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	16.7% 15mg	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	64% 9.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Florida Oranges	Recommended Dietary Allowance
Calcium	33% 330mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	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	78.8% 6.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	57% 400mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24% 892g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Steamed Sweet Potato Leaves 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 Steamed Sweet Potato Leaves vs Florida Oranges:

• 1 kilogram of Steamed Sweet Potato Leaves has 13.4 times more Vitamin A, 6.7 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9, 5.3 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 30 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Steamed Sweet Potato Leaves as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Steamed Sweet Potato Leaves vs Florida Oranges:

• 1 kilogram of Steamed Sweet Potato Leaves has 7 times more Iron, 4.8 times more Magnesium, 9.5 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium and 3.3 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.3 times more Calcium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Florida Oranges contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Steamed Sweet Potato Leaves as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Steamed Sweet Potato Leaves has 3.1 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.6 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Fiber than Steamed Sweet Potato Leaves.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• Both Steamed Sweet Potato Leaves as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.