Comparing Nutrients in 1 pound Valencia Oranges VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	7.66% 222kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	77.5% 101g	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	30% 11.3g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	46.7% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.2% 177μg	24% 95μg	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	244% 220mg	67% 60.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	18% 181mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	89.2% 0.8mg	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	5.1% 0.41mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	131% 3mg	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	11% 77mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	9.2% 340g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.3 times more Vitamin B1, 1.9 times more Vitamin B9 and 3.6 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 43.2 times more Vitamin A, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Frozen Sweet Potato:

• Frozen Sweet Potato, Unprepared contains 4.8 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 28.9 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Sweet Potato, Unprepared have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.2 times more Omega 3 and 1.5 times more Fiber than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 2 times more Energy, 1.9 times more Carbohydrate and 1.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.