Comparing Nutrients in 1 pound Steamed Sweet Potato Leaves VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Steamed Sweet Potato Leaves	Florida Oranges	Recommended Dietary Allowance
Energy	5.47% 159kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	34.3% 25g	57% 41.5g	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	22.7% 8.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Florida Oranges	Recommended Dietary Allowance
Vitamin A	74% 667μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	17.8% 0.23mg	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	55.6% 222μg	19.3% 77μg	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	7.56% 6.8mg	227% 204mg	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	29% 4.35mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Florida Oranges	Recommended Dietary Allowance
Calcium	15% 150mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	35.7% 2.86mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	4.73% 0.11mg	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	26% 181mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 405g	10.7% 395g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Steamed Sweet Potato Leaves has 13.4 times more Vitamin A, 6.7 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9, 5.3 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 30 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Steamed Sweet Potato Leaves as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Steamed Sweet Potato Leaves has 7 times more Iron, 4.8 times more Magnesium, 9.5 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium and 3.3 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.3 times more Calcium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Florida Oranges contain similar levels of Copper and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Steamed Sweet Potato Leaves as well as Raw Florida Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Sweet Potato Leaves has 3.1 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.6 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Fiber than Steamed Sweet Potato Leaves.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• Both Steamed Sweet Potato Leaves as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.