Comparing Nutrients in 500 calories Chilled Orange Juice VS Steamed Sweet Potato Leaves

Weight per 500 calories

• Chilled Orange Juice: 1020g
• Steamed Sweet Potato Leaves: 1429g

Chilled Orange Juice has 1.4 times more energy per 100g than Steamed Sweet Potato Leaves. It has low energy density when compared to other foods. Steamed Sweet Potato Leaves having low energy density.

Discover which food has more nutrients per 500 calories - Chilled Orange Juice or Steamed Sweet Potato Leaves?

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Chilled Orange Juice	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	5% 4.86g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	81% 105g	130g per day for Men 19-50 years
Sugars	117% 84.8g	108% 78.3g	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	31.4% 22.8g	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	% 21.2g	NA	g per day for Men 19-50 years
Sucrose	% 41g	NA	g per day for Men 19-50 years
Fiber	8.06% 3.06g	71.4% 27g	38g per day for Men 19-50 years
Protein	12.4% 6.94g	55.6% 31g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	2.27% 20.4μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	293% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	89.6% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	176% 2.3mg	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	48.5% 194μg	175% 700μg	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	381% 343mg	24% 21.4mg	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	13.6% 2.04mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1293% 1551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	11.2% 112mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	52.4% 0.47mg	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	16.6% 1.33mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	163% 686mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	142% 3.27mg	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	24.8% 173mg	81.6% 571mg	700mg per day for Men 19-50 years
Potassium	53.4% 1816mg	131% 4457mg	3400mg per day for Men 19-50 years
Selenium	1.86% 1.02μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.4mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	24% 890g	34.4% 1274g	3700g per day for Men 19-50 years

Chilled Orange Juice VS Steamed Sweet Potato Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chilled Orange Juice or Steamed Sweet Potato Leaves?

Lets compare vitamin content per 500 calories of Chilled Orange Juice vs Steamed Sweet Potato Leaves:

• 500 calories of Chilled Orange Juice have 16 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 500 kcal of Steamed Sweet Potato Leaves contain 102.9 times more Vitamin A, 3.4 times more Vitamin B1, 9.6 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6, 3.6 times more Vitamin B9, 6.7 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 500 calories of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Chilled Orange Juice vs Steamed Sweet Potato Leaves:

• 500 kcal of Steamed Sweet Potato Leaves contain 4.2 times more Calcium, 6.8 times more Iron, 6.1 times more Magnesium, 13.9 times more Manganese, 3.3 times more Phosphorus, 2.5 times more Potassium, 12.6 times more Selenium, 5.2 times more Zinc and 1.4 times more Water than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Steamed Sweet Potato Leaves contain similar levels of Copper per 500 calories.
• 500 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Steamed Sweet Potato Leaves contain 4.2 times more Omega 3, 8.9 times more Fiber and 4.5 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Steamed Sweet Potato Leaves offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Chilled Orange Juice from Concentrate as well as Steamed Sweet Potato Leaves provide inadequate amounts of Omega 6 in 500 calories.