Comparing Nutrients in 300 calories Boiled Sweet Potato no Skin VS Valencia Oranges

Weight per 300 calories

• Boiled Sweet Potato no Skin: 395g
• Valencia Oranges: 612g

Boiled Sweet Potato no Skin has 1.6 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Sweet Potato no Skin	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	56% 72.8g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	2.34% 1.7g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 5.64g	NA	g per day for Men 19-50 years
Fiber	26% 9.87g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	345% 3107μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.92% 23.7μg	59.7% 239μg	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	56% 50.5mg	330% 297mg	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	24.7% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Valencia Oranges	Recommended Dietary Allowance
Calcium	10.7% 107mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	41.2% 0.37mg	25% 0.23mg	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	35.5% 2.84mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	6.12% 0.14mg	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	18% 126mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	26.7% 908mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	7.1% 107mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	8.55% 316g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Sweet Potato no Skin vs Valencia Oranges:

• Boiled Sweet Potato without Skin has 42.3 times more Vitamin A, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 10.1 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Sweet Potato no Skin vs Valencia Oranges:

• Boiled Sweet Potato without Skin has 1.6 times more Copper, 5.2 times more Iron, 7.5 times more Manganese, 1.2 times more Phosphorus, more Sodium and 2.1 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Calcium and 1.7 times more Water than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Raw Valencia Oranges have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges contain more Omega 3 and 1.6 times more Fiber than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Sweet Potato without Skin as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.