Comparing Nutrients in 300 calories Sweet Potato VS Oranges

Weight per 300 calories

• Sweet Potato: 349g
• Oranges: 638g

Sweet Potato has 1.8 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Sweet Potato	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	54% 70g	57.7% 75g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	3.37% 2.44g	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	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.5g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Oranges	Recommended Dietary Allowance
Vitamin A	275% 2473μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	48% 191μg	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	9.3% 8.37mg	377% 340mg	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	6.05% 0.91mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Oranges	Recommended Dietary Allowance
Calcium	10.5% 105mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	26.6% 2.13mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23.4% 164mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	7.3% 270g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 35.2 times more Vitamin A, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2 times more Vitamin B1, 5 times more Vitamin B9, 40.6 times more Vitamin C and 1.3 times more Vitamin E than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Raw Sweet Potato as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweet Potato vs Oranges:

• Raw Sweet Potato has 1.8 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 5.6 times more Manganese, 1.8 times more Phosphorus, more Sodium and 2.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.4 times more Calcium, 1.5 times more Selenium and 2.1 times more Water than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 4.1 times more Sugars and 1.5 times more Fiber than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Sweet Potato as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.