Comparing Nutrients in 500 calories Sweet Potato VS Oranges

Weight per 500 calories

• Sweet Potato: 581g
• Oranges: 1064g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.076g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	96% 125g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	137% 99g	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	5.6% 4.07g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	46% 17.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Oranges	Recommended Dietary Allowance
Vitamin A	458% 4122μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	79.8% 319μg	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	15.5% 14mg	629% 566mg	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% 1.5mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.72% 10.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Oranges	Recommended Dietary Allowance
Calcium	17.4% 174mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	53% 0.48mg	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	44.3% 3.55mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	11.6% 0.27mg	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	39% 273mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	57.6% 1959mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	12% 449g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Sweet Potato as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Sweet Potato as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.