Comparing Nutrients in 500 calories Navel Oranges VS Sweet Potato

Weight per 500 calories

• Navel Oranges: 1020g
• Sweet Potato: 581g

Raw Sweet Potato has 1.8 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Sweet Potato?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0.36% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	0.44% 0.076g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	90% 117g	130g per day for Men 19-50 years
Sugars	120% 86.7g	33.5% 24.3g	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	31.7% 23g	5.6% 4.07g	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	% 20g	% 5.6g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 14.7g	g per day for Men 19-50 years
Fiber	59% 22.4g	46% 17.4g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sweet Potato	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	458% 4122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.7% 347μg	16% 64μg	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	670% 603mg	15.5% 14mg	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	10.2% 1.53mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.72% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sweet Potato	Recommended Dietary Allowance
Calcium	44% 439mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	98% 0.88mg	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	44.3% 3.55mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	65.2% 1.5mg	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	33.5% 235mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	57.6% 1959mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.34% 3.5μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	23.7% 877g	12% 449g	3700g per day for Men 19-50 years

Navel Oranges VS Sweet Potato Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Sweet Potato?

Lets compare vitamin content per 500 calories of Navel Oranges vs Sweet Potato:

• 500 calories of Navel Oranges have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 5.4 times more Vitamin B9 and 43.2 times more Vitamin C than Sweet Potato.
• While 500 kcal of Raw Sweet Potato contain 33.7 times more Vitamin A, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Sweet Potato provide similar amounts of Vitamin E per 500 calories.
• Both Raw Navel Oranges as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Sweet Potato:

• 500 calories of Navel Oranges have 2.5 times more Calcium and 2 times more Water than Sweet Potato.
• While 500 kcal of Raw Sweet Potato contain 2.2 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 5.1 times more Manganese, 31.3 times more Sodium and 2.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Sweet Potato contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel Oranges as well as Raw Sweet Potato lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 3.6 times more Sugars, 5.6 times more Fructose and 1.3 times more Fiber than Sweet Potato.
• Both Navel Oranges and Sweet Potato offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Navel Oranges as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.