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Comparing Nutrients in 7 ounces Navel OrangesVS Baked Sweet Potato

Macros Ratio

Protein Fat Carbs

Navel Oranges
7%
2%
91%
Baked Sweet Potato
9%
1%
90%
7 oz ▼

Macro Nutrients

3.35%97kcal
Energy
6.16%179kcal
97 kcalvs179 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.31%0.3g
Fat
0.31%0.3g
0.3 gvs0.3 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.11%0.034g
Saturated Fat
0.32%0.1g
0.034 gvs0.1 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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1.1%0.018g
Omega 3
0.74%0.012g
0.018 gvs0.012 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.27%0.046g
Omega 6
1.05%0.18g
0.046 gvs0.18 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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19%25g
Carbohydrate
31.6%41g
25 gvs41 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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23.3%17g
Sugars
17.7%13g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17 gvs13 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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6.16%4.47g
Fructose
1.37%0.99g
≤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]
4.47 gvs0.99 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%3.9g
Glucose
%1.13g
3.9 gvs1.13 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%8.5g
Sucrose
%4.52g
8.5 gvs4.52 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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11.5%4.37g
Fiber
17.2%6.55g
4.37 gvs6.55 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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3.22%1.8g
Protein
7.12%4g
1.8 gvs4 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

2.65%24μg
Vitamin A
212%1907μg
RAE, retinol activity equivalents
24 μgvs1907 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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11.2%0.13mg
Vitamin B1
17.7%0.21mg
Thiamine
0.13 mgvs0.21 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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7.8%0.1mg
Vitamin B2
16%0.21mg
Riboflavin
0.1 mgvs0.21 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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5.27%0.84mg
Vitamin B3
18.4%2.95mg
Niacin, nicotinic acid, niacinamide
0.84 mgvs2.95 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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10.4%0.52mg
Vitamin B5
35%1.75mg
Pantothenic acid
0.52 mgvs1.75 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B6
43.7%0.57mg
Pyridoxine
0.16 mgvs0.57 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
16%4.76μg
Biotin
NA μgvs4.76 μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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17%67.5μg
Vitamin B9
2.98%12μg
Folates and Folic Acid
67.5 μgvs12 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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130%117mg
Vitamin C
43.2%39mg
Ascorbic acid
117 mgvs39 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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2%0.3mg
Vitamin E
9.4%1.4mg
Tocopherols and Tocotrienols
0.3 mgvs1.4 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
3.8%4.56μg
Phytomenadione or phylloquinone
0 μgvs4.56 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

8.53%85.3mg
Calcium
7.54%75.4mg
85.3 mgvs75.4 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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8.6%0.077mg
Copper
35.5%0.32mg
0.077 mgvs0.32 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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3.22%0.26mg
Iron
17%1.37mg
0.26 mgvs1.37 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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5.2%22mg
Magnesium
12.8%53.6mg
22 mgvs53.6 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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2.5%0.058mg
Manganese
43%0.99mg
0.058 mgvs0.99 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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6.52%45.6mg
Phosphorus
15.3%107mg
45.6 mgvs107 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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9.7%329mg
Potassium
27.7%943mg
329 mgvs943 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
0.72%0.4μg
0 μgvs0.4 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
4.76%71.4mg
2 mgvs71.4 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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1.44%0.16mg
Zinc
5.77%0.64mg
0.16 mgvs0.64 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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4.6%171g
Water
4.06%150g
171 gvs150 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Navel Oranges VS Baked Sweet Potato per 7 oz

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

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

Comparing minerals per 7 ounces for Navel Oranges vs Baked Sweet Potato:

Comparison of macro-nutrients per 7 ounces:




Compare more foods per 7 oz: