Comparing Nutrients in 1 pound Oranges with Peel VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Oranges with Peel	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	46.7% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	67% 60.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	31.8% 318mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10% 373g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Sweet Potato per 1 lb

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

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

• 1 pound of Oranges with Peel has 1.5 times more Vitamin B1, 1.4 times more Vitamin B9 and 5.3 times more Vitamin C than Frozen Sweet Potato.
• While 1 lb of Frozen Sweet Potato, Unprepared contains 39.8 times more Vitamin A, 1.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Sweet Potato provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 1.9 times more Calcium and 1.5 times more Iron than Frozen Sweet Potato.
• While 1 lb of Frozen Sweet Potato, Unprepared contains 3.1 times more Copper, 1.6 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium and 2.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Sweet Potato contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.6 times more Fiber than Frozen Sweet Potato.
• While 1 lb of Frozen Sweet Potato, Unprepared contains 1.5 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one pound.