Comparing Nutrients in 1 kilogram Sweet Potato Leaves VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sweet Potato Leaves	Oranges with Peel	Recommended Dietary Allowance
Energy	14.5% 420kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	NA	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	44.5% 25g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	210% 1890μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	71.5% 0.93mg	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	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	122% 110mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2518% 3022μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Oranges with Peel	Recommended Dietary Allowance
Calcium	78% 780mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	NA	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.5% 868g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Leaves VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Sweet Potato Leaves has 14.5 times more Vitamin A, 1.6 times more Vitamin B1, 6.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 2 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Vitamin B5 and 6.5 times more Vitamin C than Raw Sweet Potato Leaves.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Sweet Potato Leaves as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Sweet Potato Leaves has 1.2 times more Iron, 5 times more Magnesium, 3.7 times more Phosphorus and 2.6 times more Potassium than Oranges with Peel .
• Both Sweet Potato Leaves and Oranges with Peel contain similar levels of Calcium and Water per one kilogram.
• Both Raw Sweet Potato Leaves as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato Leaves has 2.3 times more Omega 3 and 1.9 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Energy and 1.8 times more Carbohydrate than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sweet Potato Leaves provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Sweet Potato Leaves as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.