Comparing Nutrients in 7 ounces Florida Oranges VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Florida Oranges	Sweet Potato	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.15% 0.026g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	25% 18g	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Sweet Potato	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.6% 3.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Sweet Potato	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	33.3% 0.3mg	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% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	22.3% 0.51mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	19.7% 669mg	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	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Sweet Potato per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.3 times more Vitamin B1, 1.5 times more Vitamin B9 and 18.8 times more Vitamin C than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 64.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 4.1 times more Vitamin B6 than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Florida Oranges have 1.4 times more Calcium than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 3.9 times more Copper, 6.8 times more Iron, 2.5 times more Magnesium, 10.8 times more Manganese, 3.9 times more Phosphorus, 2 times more Potassium, more Sodium and 3.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Sweet Potato contain similar levels of 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 Raw Sweet Potato lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.2 times more Sugars than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 1.9 times more Energy, 1.7 times more Carbohydrate, 1.3 times more Fiber and 2.2 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 Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Sweet Potato

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

Both Florida oranges and sweet potatoes are nutritious foods that offer unique health benefits. Florida oranges are high in vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and helps regulate blood sugar levels. Sweet potatoes, on the other hand, are rich in beta-carotene, which is converted to vitamin A in the body and is important for eye health and immune function. They also provide complex carbohydrates for sustained energy and are a good source of fiber. Overall, both foods can be part of a healthy vegan diet, offering a variety of essential nutrients.

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

Both Florida oranges and 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 consider your overall calorie intake and physical activity level. Incorporating a variety of fruits and vegetables, along with whole grains, legumes, and lean proteins, can help support weight loss in a sustainable way.

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

Both Florida oranges and sweet potatoes can be beneficial for muscle gain due to their nutrient content. 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 muscle growth. To support muscle gain while training consistently, it's important to have a well-rounded diet that includes a variety of nutrient-dense foods, including both oranges and sweet potatoes.

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

The environmental impact of producing Florida oranges is generally higher compared to sweet potatoes due to factors such as water usage, pesticide use, transportation emissions, and land use. Sweet potatoes require less water, pesticides, and land to grow, making them a more environmentally friendly option. Additionally, sweet potatoes have a lower carbon footprint compared to oranges. Choosing sweet potatoes over oranges can help reduce your environmental impact.