Comparing Nutrients in 5 ounces Sweet Potato Leaves VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sweet Potato Leaves	Canned Orange Juice	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	29.8% 268μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	3.4% 0.044mg	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	NA	8.5% 34μg	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	17.3% 15.6mg	47.4% 42.7mg	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	NA	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 428μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Canned Orange Juice	Recommended Dietary Allowance
Calcium	11% 111mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	17% 1.37mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.3% 0.03mg	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	16.4% 115mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Leaves VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweet Potato Leaves versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweet Potato Leaves vs Canned Orange Juice:

• 5 ounces of Sweet Potato Leaves have 21 times more Vitamin A, 4 times more Vitamin B1, 16.4 times more Vitamin B2, 5.6 times more Vitamin B3, 1.3 times more Vitamin B5, 6.1 times more Vitamin B6 and 3022 times more Vitamin K than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2.7 times more Vitamin C than Raw Sweet Potato Leaves.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Sweet Potato Leaves as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweet Potato Leaves vs Canned Orange Juice:

• 5 ounces of Sweet Potato Leaves have 7.8 times more Calcium, 9.7 times more Iron, 7 times more Magnesium, 4.8 times more Phosphorus and 2.8 times more Potassium than Canned Orange Juice.
• Both Sweet Potato Leaves and Canned Orange Juice contain similar levels of Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium and Iron
• Both Raw Sweet Potato Leaves as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Potato Leaves have 5.1 times more Omega 3, 17.7 times more Fiber and 3.7 times more Protein than Canned Orange Juice.
• Both Sweet Potato Leaves and Canned Orange Juice offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Sweet Potato Leaves as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in five ounces.