Comparing Nutrients in 1 pound Oranges VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Oranges	Baked Sweet Potato	Recommended Dietary Allowance
Energy	7.35% 213kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	72.3% 94g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.3g	g per day for Men 19-50 years
Fiber	28.6% 11g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	484% 4359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	6.8% 27.2μg	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	268% 241mg	99% 89mg	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	5.44% 0.82mg	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	18% 181mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	81% 0.73mg	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	5.67% 0.45mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	98% 2.25mg	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	9.07% 63.5mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	10.6% 393g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Baked Sweet Potato:

• Raw Oranges have 5 times more Vitamin B9 and 2.7 times more Vitamin C than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 87.4 times more Vitamin A, 2.7 times more Vitamin B2, 5.3 times more Vitamin B3, 3.5 times more Vitamin B5, 4.8 times more Vitamin B6, 3.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Oranges as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Baked Sweet Potato:

• Sweet Potato Baked in skin, flesh only contains 3.6 times more Copper, 6.9 times more Iron, 2.7 times more Magnesium, 19.9 times more Manganese, 3.9 times more Phosphorus, 2.6 times more Potassium, more Sodium and 4.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Sweet Potato Baked in skin, flesh only have similar amounts of Calcium and Water per 1 lb.
• Both Raw Oranges as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.4 times more Sugars than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.9 times more Energy, 1.8 times more Carbohydrate, 1.4 times more Fiber and 2.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.