Comparing Nutrients in 300 calories Florida Oranges VS Baked Sweet Potato

Weight per 300 calories

• Florida Oranges: 652g
• Baked Sweet Potato: 333g

Sweet Potato Baked in skin, flesh only has 2 times more energy per unit of mass than Raw Florida Oranges, which is average in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or Baked Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Florida Oranges	Baked Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	53% 69g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	29.8% 21.6g	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	NA	2.3% 1.67g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 7.6g	g per day for Men 19-50 years
Fiber	41% 15.7g	29% 11g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	356% 3203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	29.7% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.7% 8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.7% 111μg	5% 20μg	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	326% 293mg	72.6% 65.3mg	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	7.83% 1.17mg	15.8% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.4% 7.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	28% 280mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	59.6% 0.54mg	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	7.34% 0.59mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	72% 1.66mg	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	11% 78.3mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	15.4% 568g	6.83% 253g	3700g per day for Men 19-50 years

Florida Oranges VS Baked Sweet Potato Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Baked Sweet Potato?

Lets compare vitamin content per 300 calories of Florida Oranges vs Baked Sweet Potato:

• 300 calories of Florida Oranges have 1.8 times more Vitamin B1, 5.5 times more Vitamin B9 and 4.5 times more Vitamin C than Baked Sweet Potato.
• While 300 kcal of Sweet Potato Baked in skin, flesh only contain 44.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• 300 calories of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Baked Sweet Potato:

• 300 calories of Florida Oranges have 2.2 times more Calcium and 2.2 times more Water than Baked Sweet Potato.
• While 300 kcal of Sweet Potato Baked in skin, flesh only contain 2.1 times more Copper, 3.9 times more Iron, 1.4 times more Magnesium, 10.6 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, more Sodium and 2 times more Zinc than Raw Florida Oranges.
• 300 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Raw Florida Oranges as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 2.8 times more Sugars and 1.4 times more Fiber than Baked Sweet Potato.
• While 300 kcal of Sweet Potato Baked in skin, flesh only contain 1.5 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Baked Sweet Potato offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Florida Oranges as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.