Comparing Nutrients in 5 ounces Oranges VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Oranges	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 2.03g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.52% 1.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	2.13% 8.5μg	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	83.8% 75.4mg	20% 18mg	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	1.7% 0.26mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	15% 0.13mg	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	1.77% 0.14mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	16.4% 0.38mg	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	2.83% 20mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges versus 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 5 ounces of Oranges have 1.6 times more Vitamin B1, 5 times more Vitamin B9 and 4.2 times more Vitamin C than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 71.5 times more Vitamin A, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.2 times more Vitamin E than Raw Oranges.
• Both Oranges and Cooked Sweet Potato, Boiled, Without Skin with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Oranges have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Raw Oranges as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oranges vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 5 ounces of Oranges have 1.5 times more Calcium than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 2.1 times more Copper, 7.2 times more Iron, 1.8 times more Magnesium, 10.6 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium and more Sodium than Raw Oranges.
• Both Oranges and Cooked Sweet Potato, Boiled, Without Skin with Salt contain similar levels of Water per five ounces.
• 5 ounces of Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Oranges as well as Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges have 1.6 times more Sugars than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 1.6 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Protein than Raw Oranges.
• Both Oranges and Cooked Sweet Potato, Boiled, Without Skin with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges provide inadequate amounts of Energy and Protein
• Both Raw Oranges as well as Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.