Comparing Nutrients in 1 kilogram Sweet Potato Leaves VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Sweet Potato Leaves	Florida Oranges	Recommended Dietary Allowance
Energy	14.5% 420kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	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	68% 88.2g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	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	139% 53g	63% 24g	38g per day for Men 19-50 years
Protein	44.5% 25g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Florida Oranges	Recommended Dietary Allowance
Vitamin A	210% 1890μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	265% 3.45mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	NA	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	122% 110mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2518% 3022μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Florida Oranges	Recommended Dietary Allowance
Calcium	78% 780mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	NA	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	121% 9.7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	116% 810mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	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% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.5% 868g	23.6% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweet Potato Leaves vs Florida Oranges:

• Raw Sweet Potato Leaves have 17.2 times more Vitamin A, 1.6 times more Vitamin B1, 8.6 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.1 times more Vitamin C than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Raw Florida Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Sweet Potato Leaves as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Sweet Potato Leaves have 1.8 times more Calcium, 10.8 times more Iron, 7 times more Magnesium, 6.8 times more Phosphorus, 3 times more Potassium and 1.8 times more Selenium than Raw Florida Oranges.
• Both Raw Sweet Potato Leaves and Raw Florida Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Potato Leaves have 3.3 times more Omega 3, 6.2 times more Omega 6, 2.2 times more Fiber and 3.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.3 times more Carbohydrate than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Raw Florida Oranges have similar amounts of Energy per 1 kg.
• Both Raw Sweet Potato Leaves as well as Raw Florida Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.