Comparing Nutrients in 1 pound Navel Oranges VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Navel Oranges	Sweet Potato	Recommended Dietary Allowance
Energy	7.66% 222kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	70.2% 91g	130g per day for Men 19-50 years
Sugars	53% 38.6g	26% 19g	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	14% 10.2g	4.38% 3.18g	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	% 8.94g	% 4.35g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 11.4g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	12.7% 7.12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sweet Potato	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	357% 3216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	12.5% 50μg	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	298% 268mg	12% 11mg	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	4.54% 0.68mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sweet Potato	Recommended Dietary Allowance
Calcium	19.5% 195mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	76% 0.68mg	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	7.37% 0.59mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	51% 1.17mg	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	15% 104mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.47% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sweet Potato per 1 lb

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

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

• 1 pound of Navel Oranges has 3.1 times more Vitamin B9 and 24.6 times more Vitamin C than Sweet Potato.
• While 1 lb of Raw Sweet Potato contains 59.1 times more Vitamin A, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Sweet Potato provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Navel Oranges has 1.4 times more Calcium than Sweet Potato.
• While 1 lb of Raw Sweet Potato contains 3.9 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium, 8.9 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 55 times more Sodium and 3.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Sweet Potato contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Sweet Potato lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 2 times more Sugars and 3.2 times more Fructose than Sweet Potato.
• While 1 lb of Raw Sweet Potato contains 1.8 times more Energy, 1.6 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one pound.