Comparing Nutrients in 500 calories Florida Oranges VS Steamed Sweet Potato Leaves

Weight per 500 calories

• Florida Oranges: 1087g
• Steamed Sweet Potato Leaves: 1429g

Florida Oranges have 1.3 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 - Florida Oranges or Steamed Sweet Potato Leaves?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Florida Oranges	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	5% 4.86g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	96% 125g	81% 105g	130g per day for Men 19-50 years
Sugars	137% 99g	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	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	68.6% 26g	71.4% 27g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	55.6% 31g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	293% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	89.6% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	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	46% 185μg	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	543% 489mg	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% 1.96mg	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

	Florida Oranges	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	46.7% 467mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	12.2% 0.98mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	163% 686mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	18.6% 130mg	81.6% 571mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	131% 4457mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	25.6% 947g	34.4% 1274g	3700g per day for Men 19-50 years

Florida Oranges VS Steamed Sweet Potato Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Steamed Sweet Potato Leaves?

Lets compare vitamin content per 500 calories of Florida Oranges vs Steamed Sweet Potato Leaves:

• 500 calories of Florida Oranges have 22.8 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 500 kcal of Steamed Sweet Potato Leaves contain 17.6 times more Vitamin A, 1.5 times more Vitamin B1, 8.8 times more Vitamin B2, 3.3 times more Vitamin B3, 4.1 times more Vitamin B6, 3.8 times more Vitamin B9, 7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges 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 Florida Oranges vs Steamed Sweet Potato Leaves:

• 500 kcal of Steamed Sweet Potato Leaves contain 9.2 times more Iron, 6.3 times more Magnesium, 12.5 times more Manganese, 4.4 times more Phosphorus, 2.4 times more Potassium, 2.4 times more Selenium, 4.3 times more Zinc and 1.3 times more Water than Raw Florida Oranges.
• Both Florida Oranges and Steamed Sweet Potato Leaves contain similar levels of Calcium and Copper per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 1.3 times more Sugars than Steamed Sweet Potato Leaves.
• While 500 kcal of Steamed Sweet Potato Leaves contain 2.5 times more Omega 3 and 4.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Steamed Sweet Potato Leaves offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Steamed Sweet Potato Leaves provide inadequate amounts of Omega 6 in 500 calories.