Comparing Nutrients in 7 ounces Valencia Oranges VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.93% 0.16g	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	27% 35g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 2.84g	g per day for Men 19-50 years
Fiber	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	4.85% 2.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	174% 1562μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.13% 2.74μg	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	28.2% 25.4mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	20.7% 0.19mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	23% 0.53mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13.4% 456mg	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	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 7 ounces of Valencia Oranges have 1.6 times more Vitamin B1, 6.5 times more Vitamin B9 and 3.8 times more Vitamin C than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 7 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 65.6 times more Vitamin A, 2 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Sweet Potato, Boiled, Without Skin with Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 7 ounces of Valencia Oranges have 1.5 times more Calcium than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 7 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 2.5 times more Copper, 8 times more Iron, 1.8 times more Magnesium, 11.6 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Sweet Potato, Boiled, Without Skin with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 1.6 times more Energy, 1.5 times more Carbohydrate and 1.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Sweet Potato, Boiled, Without Skin with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.