Comparing Nutrients in 300 calories Frozen Sweet Potato Puffs VS Oranges

Weight per 300 calories

• Frozen Sweet Potato Puffs: 186g
• Oranges: 638g

Frozen Sweet Potato Puffs have 3.4 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Frozen Sweet Potato Puffs or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Sweet Potato Puffs	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.88% 6.67g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	57.7% 75g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	82.3% 59.7g	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	9.3% 3.54g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.53% 2.53g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	29.5% 0.38mg	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	48% 191μg	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	4.55% 4.1mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Oranges	Recommended Dietary Allowance
Calcium	10.6% 106mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	NA	32% 0.29mg	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	9.3% 0.75mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	NA	15% 64mg	420mg per day for Men 19-50 years
Manganese	NA	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	3.17% 117g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Sweet Potato Puffs vs Oranges:

• Raw Oranges contain 82.8 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

Comparing minerals per 300 calories for Frozen Sweet Potato Puffs vs Oranges:

• Frozen Sweet Potato Puffs, Unprepared have more Sodium than Raw Oranges.
• While Raw Oranges contain 2.4 times more Calcium, 2.5 times more Potassium and 4.7 times more Water than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared and Raw Oranges have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Sweet Potato Puffs, Unprepared have 8.7 times more Fat than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, 4.2 times more Sugars, 4.3 times more Fiber and 2.4 times more Protein than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.