Comparing Nutrients in 7 ounces Florida Oranges VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Florida Oranges	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.3% 0.22g	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	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	25% 18g	15% 11g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	24.4% 0.32mg	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	8.43% 33.7μg	24.3% 97μg	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	3.3% 2.98mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.28% 0.065mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	19.8% 0.45mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Steamed Sweet Potato Leaves per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.3 times more Vitamin B5 and 30 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 7 oz of Steamed Sweet Potato Leaves contain 13.4 times more Vitamin A, 6.7 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9, 5.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Florida Oranges have 1.3 times more Calcium than Steamed Sweet Potato Leaves.
• While 7 oz of Steamed Sweet Potato Leaves contain 7 times more Iron, 4.8 times more Magnesium, 9.5 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium and 3.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Steamed Sweet Potato Leaves contain similar levels of Copper 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 Steamed Sweet Potato Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.6 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Fiber than Steamed Sweet Potato Leaves.
• While 7 oz of Steamed Sweet Potato Leaves contain 3.1 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Steamed Sweet Potato Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.