Comparing Nutrients in 5 ounces Oranges with Peel VS Frozen Sweet Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Sweet Potato Puffs	3%	20%	77%

Macro Nutrients

	Oranges with Peel	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	5.23% 5.07g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	33.5% 43.5g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	16.8% 6.38g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	NA	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	10.6% 42.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	3.46% 3.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Calcium	9.92% 99mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	NA	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	14% 1.13mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	4.45% 31mg	NA	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	NA	11mg per day for Men 19-50 years
Water	3.15% 117g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Sweet Potato Puffs per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Frozen Sweet Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Frozen Sweet Potato Puffs:

• 5 ounces of Oranges with Peel have 32.3 times more Vitamin C than Frozen Sweet Potato Puffs.

Comparing minerals per 5 ounces for Oranges with Peel vs Frozen Sweet Potato Puffs:

• 5 ounces of Oranges with Peel have 1.2 times more Calcium, 2 times more Iron and 1.3 times more Water than Frozen Sweet Potato Puffs.
• While 5 oz of Frozen Sweet Potato Puffs, Unprepared contain 1.3 times more Potassium and 125 times more Sodium than Raw Oranges with Peel .

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2.4 times more Fiber than Frozen Sweet Potato Puffs.
• While 5 oz of Frozen Sweet Potato Puffs, Unprepared contain 2.6 times more Energy, 11.9 times more Fat and 2 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Sweet Potato Puffs offer comparable quantities of Protein per five ounces.