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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Baked Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Energy	14% 408kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.17% 0.2g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	484% 4359μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.5% 3.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Calcium	17.2% 172mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.3% 344g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Baked Sweet Potato has 73.9 times more Vitamin A, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.1 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 5 times more Vitamin B9 and 3.6 times more Vitamin C than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oranges with Peel provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Sweet Potato Baked in skin, flesh only as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Baked Sweet Potato has 2.8 times more Copper, 1.9 times more Magnesium, 2.5 times more Phosphorus, 2.4 times more Potassium, 18 times more Sodium and 2.9 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.8 times more Calcium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oranges with Peel contain similar levels of Iron and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Sweet Potato Baked in skin, flesh only as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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