Comparing Nutrients in 7 ounces Florida Oranges VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Florida Oranges	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.24% 0.38g	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	13.5% 17.5g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	52.7% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	29% 0.38mg	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	NA	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	24.3% 22mg	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	500% 600μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	NA	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	NA	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	23% 161mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	29.7% 1008mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	NA	11mg per day for Men 19-50 years
Water	4.67% 173g	4.66% 172g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of 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 Sweet Potato Leaves:

• 7 ounces of Florida Oranges have 4.1 times more Vitamin C than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain 17.2 times more Vitamin A, 1.6 times more Vitamin B1, 8.6 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Sweet Potato Leaves provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Sweet Potato Leaves contain 1.8 times more Calcium, 10.8 times more Iron, 7 times more Magnesium, 6.8 times more Phosphorus and 3 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Sweet Potato Leaves contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Raw Florida Oranges as well as Raw Sweet Potato Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.3 times more Carbohydrate than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain 3.3 times more Omega 3, 2.2 times more Fiber and 3.6 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Sweet Potato Leaves

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

Both Florida oranges and sweet potato leaves are nutritious plant-based foods. Florida oranges are rich in vitamin C, which supports immune function and skin health. They also contain fiber, antioxidants, and other vitamins and minerals. Sweet potato leaves, on the other hand, are a good source of vitamins A, C, and K, as well as fiber and antioxidants. They also contain iron and calcium. Both foods can be part of a healthy vegan diet, providing a range of nutrients that support overall health and well-being.

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

Both Florida oranges and sweet potato leaves can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, for weight loss, it's important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both Florida oranges and sweet potato leaves into your meals can help you feel full and satisfied while providing essential nutrients for overall health and weight management.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Both Florida Oranges and Sweet Potato Leaves are nutritious options, but for muscle gain, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, lentils, and nuts and seeds. Incorporating a variety of plant-based protein sources into your diet will support muscle growth and recovery.

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

Producing Florida Oranges has a higher environmental impact compared to Sweet Potato Leaves. Oranges require more water, pesticides, and fertilizers to grow, leading to increased water usage and chemical runoff. Sweet Potato Leaves, on the other hand, are a more sustainable option as they require less water and have a lower carbon footprint. Additionally, growing leafy greens like Sweet Potato Leaves can help reduce deforestation and promote biodiversity.