Comparing Nutrients in 7 ounces Florida Oranges VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Florida Oranges	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	3.15% 91kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.78% 0.13g	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	34% 44g	130g per day for Men 19-50 years
Sugars	25% 18g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	10.4% 41.7μg	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	99% 89.3mg	29.3% 26.4mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	39% 0.35mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	57.4% 1.3mg	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	3.4% 24mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Sweet Potato per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Frozen Sweet Potato:

• 7 ounces of Florida Oranges have 1.5 times more Vitamin B1 and 3.4 times more Vitamin C than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 47.1 times more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Frozen Sweet Potato provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Frozen Sweet Potato:

• 7 oz of Frozen Sweet Potato, Unprepared contain 4.5 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 27.7 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium and 3.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Frozen Sweet Potato contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.4 times more Fiber than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 2.1 times more Energy, 1.9 times more Carbohydrate and 2.4 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Frozen Sweet Potato

What are the health benefits of Florida Oranges compared to Frozen Sweet Potato?

Both Florida oranges and sweet potatoes are nutritious choices, but they offer different health benefits. Florida oranges are high in vitamin C, which supports the immune system and skin health. They also contain fiber, which aids in digestion. Sweet potatoes are rich in beta-carotene, which is converted into vitamin A in the body and is important for eye health and immune function. They also provide fiber and are a good source of vitamins and minerals. Overall, both options are great additions to a healthy diet.

Can I lose weight easier by eating more Florida Oranges or Frozen Sweet Potato?

Both Florida oranges and frozen sweet potatoes can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes regardless of the specific food choices. Incorporating a variety of fruits and vegetables, along with other whole foods, into your diet can help support weight loss and overall health.

Should I eat more Florida Oranges or more Frozen Sweet Potato to gain more muscles while training consistently?

Both Florida oranges and frozen sweet potatoes can be beneficial for muscle gain while training consistently. Oranges are a good source of vitamin C, which can help with muscle recovery and repair. Sweet potatoes are rich in complex carbohydrates, which provide energy for workouts and help with muscle growth. In general, a balanced diet that includes a variety of fruits and vegetables, whole grains, and plant-based proteins is important for muscle development. It's recommended to consume a mix of different nutrient-dense foods to support your training goals.

What is the environmental impact of producing Florida Oranges compared to Frozen Sweet Potato?

Producing Florida oranges typically has a higher environmental impact compared to frozen sweet potatoes due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often sprayed with pesticides, while sweet potatoes are generally hardier and require fewer inputs. Additionally, oranges are often transported long distances, contributing to carbon emissions, whereas frozen sweet potatoes can be more locally sourced. Overall, choosing frozen sweet potatoes over Florida oranges can help reduce your environmental footprint.