Comparing Nutrients in 7 ounces Valencia Oranges VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Valencia Oranges	Baked Sweet Potato	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 4.52g	g per day for Men 19-50 years
Fiber	13% 4.96g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.4μg	2.98% 12μg	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	107% 96mg	43.2% 39mg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	35.5% 0.32mg	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	2.23% 0.18mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	43% 0.99mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.06% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Baked Sweet Potato:

• Raw Valencia Oranges have 6.5 times more Vitamin B9 and 2.5 times more Vitamin C than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 80.1 times more Vitamin A, 2.7 times more Vitamin B2, 5.4 times more Vitamin B3, 3.5 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Valencia Oranges as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Baked Sweet Potato:

• Sweet Potato Baked in skin, flesh only contains 4.4 times more Copper, 7.7 times more Iron, 2.7 times more Magnesium, 21.6 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium, more Sodium and 5.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Sweet Potato Baked in skin, flesh only have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 2.7 times more Omega 3 than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.8 times more Energy, 1.7 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.