Comparing Nutrients in 1 kilogram Sweet Potato VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sweet Potato	Valencia Oranges	Recommended Dietary Allowance
Energy	29.7% 860kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	155% 201g	91% 119g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	79% 30g	65.8% 25g	38g per day for Men 19-50 years
Protein	28% 15.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	788% 7090μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	98% 390μg	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	26.7% 24mg	539% 485mg	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	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Valencia Oranges	Recommended Dietary Allowance
Calcium	30% 300mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	41% 0.37mg	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	76.3% 6.1mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	10% 0.23mg	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	67% 470mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	21% 773g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 59.1 times more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.5 times more Vitamin B9 and 20.2 times more Vitamin C than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Sweet Potato as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Potato vs Valencia Oranges:

• Raw Sweet Potato has 4.1 times more Copper, 6.8 times more Iron, 2.5 times more Magnesium, 11.2 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, more Sodium and 5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Calcium than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Potato has 1.8 times more Energy, 1.7 times more Carbohydrate and 1.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 16 times more Omega 3 than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Raw Sweet Potato as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.