Comparing Nutrients in 1 pound Frozen Sweet Potato Puffs VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Sweet Potato Puffs	Oranges with Peel	Recommended Dietary Allowance
Energy	25% 730kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	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	107% 139g	54% 70.3g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	22.7% 8.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	11% 6.17g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.4% 0.42mg	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	NA	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.98mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Oranges with Peel	Recommended Dietary Allowance
Calcium	26% 259mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	NA	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	22.7% 1.8mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	NA	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	NA	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	7.73% 286g	10% 373g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel contain 32.3 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

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

• Frozen Sweet Potato Puffs, Unprepared have 1.3 times more Potassium and 125 times more Sodium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2 times more Iron and 1.3 times more Water than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared and Raw Oranges with Peel have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Sweet Potato Puffs, Unprepared have 2.6 times more Energy, 11.9 times more Fat and 2 times more Carbohydrate than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.4 times more Fiber than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared and Raw Oranges with Peel have similar amounts of Protein per 1 lb.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.