Comparing Nutrients in 7 ounces Chilled Orange Juice VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Chilled Orange Juice	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	NA	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	52.7% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	29% 0.38mg	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	9.43% 37.7μg	NA	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	74% 66.7mg	24.3% 22mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	500% 600μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	2.2% 22mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	3.22% 0.26mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	NA	11mg per day for Men 19-50 years
Water	4.68% 173g	4.66% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Sweet Potato Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Sweet Potato Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Sweet Potato Leaves:

• 7 ounces of Chilled Orange Juice have 3.1 times more Vitamin C than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain 94.5 times more Vitamin A, 3.4 times more Vitamin B1, 8.8 times more Vitamin B2, 4 times more Vitamin B3, 2.5 times more Vitamin B6 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Sweet Potato Leaves provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Sweet Potato Leaves:

• 7 oz of Raw Sweet Potato Leaves contain 7.1 times more Calcium, 7.5 times more Iron, 6.4 times more Magnesium, 4.8 times more Phosphorus and 2.9 times more Potassium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Sweet Potato Leaves contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium and Iron
• Both Chilled Orange Juice from Concentrate as well as Raw Sweet Potato Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 1.3 times more Carbohydrate than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain 5.1 times more Omega 3, 17.7 times more Fiber and 3.7 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Raw Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.