Comparing Nutrients in 300 calories Sweet Potato VS Oranges with Peel

Weight per 300 calories

• Sweet Potato: 349g
• Oranges with Peel: 476g

Sweet Potato has 1.4 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Sweet Potato or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	56.8% 74g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	275% 2473μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Oranges with Peel	Recommended Dietary Allowance
Calcium	10.5% 105mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	30% 0.27mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23.4% 164mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	7.3% 270g	10.6% 392g	3700g per day for Men 19-50 years

Sweet Potato VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweet Potato or Oranges with Peel ?

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

• 300 calories of Sweet Potato have 40 times more Vitamin A, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.8 times more Vitamin B1, 3.7 times more Vitamin B9 and 40.4 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• Both Raw Sweet Potato as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Sweet Potato vs Oranges with Peel :

• 300 calories of Sweet Potato have 1.9 times more Copper, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium, 20.1 times more Sodium and 2 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3.2 times more Calcium, 1.8 times more Iron, 1.6 times more Selenium and 1.5 times more Water than Raw Sweet Potato.
• 300 calories of Sweet Potato lack sufficient amounts of Selenium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain 2 times more Fiber than Raw Sweet Potato.
• Both Sweet Potato and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Sweet Potato as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.