Comparing Nutrients in 1 pound Baked Sweet Potato VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Baked Sweet Potato	Navel Oranges	Recommended Dietary Allowance
Energy	14% 408kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	43.8% 57g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	53% 38.6g	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	3.13% 2.27g	14% 10.2g	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	% 2.6g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 10.3g	% 19.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Navel Oranges	Recommended Dietary Allowance
Vitamin A	484% 4359μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	38.6% 154μg	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	99% 89mg	298% 268mg	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	21.5% 3.22mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Navel Oranges	Recommended Dietary Allowance
Calcium	17.2% 172mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	19.7% 0.18mg	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	39% 3.13mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	5.7% 0.13mg	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	35% 245mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	9.3% 344g	10.5% 390g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 80.1 times more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3.6 times more Vitamin B6, 4.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.7 times more Vitamin B9 and 3 times more Vitamin C than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Sweet Potato Baked in skin, flesh only has 4.1 times more Copper, 5.3 times more Iron, 2.5 times more Magnesium, 17.1 times more Manganese, 2.3 times more Phosphorus, 2.9 times more Potassium, 36 times more Sodium and 4 times more Zinc than Raw Navel Oranges.
• Both Sweet Potato Baked in skin, flesh only and Raw Navel Oranges have similar amounts of Calcium and Water per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweet Potato Baked in skin, flesh only has 1.8 times more Energy, 1.7 times more Carbohydrate, 1.5 times more Fiber and 2.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Sugars and 4.5 times more Fructose than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.