Comparing Nutrients in 1 kilogram Sweet Potato VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Energy	29.7% 860kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	28% 15.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	788% 7090μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	71.5% 0.93mg	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	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	26.7% 24mg	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	30% 300mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	76.3% 6.1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	67% 470mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21% 773g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Sweet Potato 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 vs Oranges with Peel :

• 1 kilogram of Sweet Potato has 54.5 times more Vitamin A, 1.2 times more Vitamin B2, 2.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B1, 2.7 times more Vitamin B9 and 29.6 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Oranges with Peel provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Sweet Potato as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Sweet Potato has 2.6 times more Copper, 1.8 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium, 27.5 times more Sodium and 2.7 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.3 times more Calcium and 1.3 times more Iron than Raw Sweet Potato.
• Both Sweet Potato and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Sweet Potato 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 has 1.4 times more Energy, 1.3 times more Carbohydrate and 1.2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Fiber than Raw Sweet Potato.
• Both Raw Sweet Potato as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.