Comparing Nutrients in 500 calories Sweet Potato VS Navel Oranges

Weight per 500 calories

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

Sweet Potato has 1.8 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sweet Potato	Navel Oranges	Recommended Dietary Allowance
Vitamin A	458% 4122μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	17.4% 174mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	44.2% 0.4mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	13% 0.3mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	57.6% 1959mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	12% 449g	23.7% 877g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 33.7 times more Vitamin A, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 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 Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Navel Oranges have similar amounts of Vitamin E per 500 kcal.
• Both Raw Sweet Potato as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

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

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges contain 15.8 times more Omega 3, 3.6 times more Sugars, 5.6 times more Fructose and 1.3 times more Fiber than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Sweet Potato as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.