Comparing Nutrients in 1 kilogram Sweet Potato Leaves VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sweet Potato Leaves	Canned Orange Juice	Recommended Dietary Allowance
Energy	14.5% 420kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	84.7% 110g	130g per day for Men 19-50 years
Sugars	NA	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	139% 53g	7.9% 3g	38g per day for Men 19-50 years
Protein	44.5% 25g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	210% 1890μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	265% 3.45mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	24% 0.31mg	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	NA	60% 240μg	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	122% 110mg	334% 301mg	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	NA	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2518% 3022μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Canned Orange Juice	Recommended Dietary Allowance
Calcium	78% 780mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	NA	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	121% 9.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	9.13% 0.21mg	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	116% 810mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	23.5% 868g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Leaves VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Potato Leaves versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweet Potato Leaves vs Canned Orange Juice:

• 1 kilogram of Sweet Potato Leaves has 21 times more Vitamin A, 4 times more Vitamin B1, 16.4 times more Vitamin B2, 5.6 times more Vitamin B3, 1.3 times more Vitamin B5, 6.1 times more Vitamin B6 and 3022 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.7 times more Vitamin C than Raw Sweet Potato Leaves.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Sweet Potato Leaves as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweet Potato Leaves vs Canned Orange Juice:

• 1 kilogram of Sweet Potato Leaves has 7.8 times more Calcium, 9.7 times more Iron, 7 times more Magnesium, 4.8 times more Phosphorus and 2.8 times more Potassium than Canned Orange Juice.
• Both Sweet Potato Leaves and Canned Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium and Iron
• Both Raw Sweet Potato Leaves as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato Leaves has 5.1 times more Omega 3, 17.7 times more Fiber and 3.7 times more Protein than Canned Orange Juice.
• Both Sweet Potato Leaves and Canned Orange Juice offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Sweet Potato Leaves as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in one kilogram.