Comparing Nutrients in 7 ounces Fresh Orange juice VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Fresh Orange juice	Sweet Potato	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	30.7% 40g	130g per day for Men 19-50 years
Sugars	23% 16.7g	11.4% 8.3g	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	5.8% 4.2g	1.9% 1.4g	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	% 3.6g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 5g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Sweet Potato	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.6% 3.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	5.46% 22μg	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	110% 99mg	5.3% 4.76mg	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	0.53% 0.079mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Sweet Potato	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	33.3% 0.3mg	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	4.96% 0.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	22.3% 0.51mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Sweet Potato per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Sweet Potato:

• 7 ounces of Fresh Orange juice have 2.7 times more Vitamin B9 and 20.8 times more Vitamin C than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 70.9 times more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.2 times more Vitamin B5 and 5.2 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Sweet Potato provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A
• Both Raw Orange juice as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Sweet Potato:

• 7 oz of Raw Sweet Potato contain 2.7 times more Calcium, 3.4 times more Copper, 3.1 times more Iron, 2.3 times more Magnesium, 18.4 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium, 55 times more Sodium and 6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Sweet Potato contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Raw Sweet Potato lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 2 times more Sugars and 3 times more Fructose than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 1.9 times more Energy, 1.9 times more Carbohydrate, 15 times more Fiber and 2.2 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.