Comparing Nutrients in 1 pound Oranges with Peel VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Oranges with Peel	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	9.85% 286kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	3% 0.51g	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	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	55.6% 222μg	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	7.56% 6.8mg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	31.8% 318mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	16.6% 0.15mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	45% 1.04mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10% 373g	11% 405g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oranges with Peel has 1.7 times more Vitamin B5 and 47.3 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 1 lb of Steamed Sweet Potato Leaves contains 11.3 times more Vitamin A, 5.3 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• 1 pound of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 2.1 times more Calcium, 1.7 times more Copper and 1.3 times more Iron than Steamed Sweet Potato Leaves.
• While 1 lb of Steamed Sweet Potato Leaves contains 3.4 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium and 2.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Steamed Sweet Potato Leaves 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 Steamed Sweet Potato Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.8 times more Energy, 2.1 times more Carbohydrate and 2.4 times more Fiber than Steamed Sweet Potato Leaves.
• While 1 lb of Steamed Sweet Potato Leaves contains 1.7 times more Protein than Raw Oranges with Peel .
• 1 pound of Steamed Sweet Potato Leaves provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Steamed Sweet Potato Leaves provide inadequate amounts of Omega 3 and Omega 6 in one pound.