Comparing Nutrients in 1 pound Baked Frozen Sweet Potato VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Baked Frozen Sweet Potato	Valencia Oranges	Recommended Dietary Allowance
Energy	15.6% 454kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	81.6% 106g	41.5% 54g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	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	21.5% 8.16g	30% 11.3g	38g per day for Men 19-50 years
Protein	14% 7.76g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	526% 4731μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	44.2% 177μg	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	46% 41.3mg	244% 220mg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Valencia Oranges	Recommended Dietary Allowance
Calcium	16% 159mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	18.6% 0.17mg	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	30.6% 2.45mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	4.54% 0.1mg	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	28.5% 200mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.04% 334g	10.6% 392g	3700g per day for Men 19-50 years

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

• Baked Frozen Sweet Potato no Salt has 86.9 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B9 and 5.3 times more Vitamin C than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Frozen Sweet Potato no Salt has 4.9 times more Copper, 6 times more Iron, 2.1 times more Magnesium, 28.9 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium and 5 times more Zinc than Raw Valencia Oranges.
• Both Baked Frozen Sweet Potato no Salt and Raw Valencia Oranges have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Frozen Sweet Potato no Salt has 2 times more Energy, 2 times more Carbohydrate and 1.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Omega 3 and 1.4 times more Fiber than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.