Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Navel Oranges	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	34% 44g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	4% 149g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Frozen Sweet Potato:

• 7 ounces of Navel Oranges have 1.6 times more Vitamin B9 and 4.4 times more Vitamin C than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 43.2 times more Vitamin A, 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Frozen Sweet Potato provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel 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 Navel Oranges vs Frozen Sweet Potato:

• 7 oz of Frozen Sweet Potato, Unprepared contain 4.5 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 22.9 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 3.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Sweet Potato contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel 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 Navel Oranges have 1.3 times more Fiber than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 2 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Sweet Potato

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and reduce inflammation. On the other hand, sweet potatoes are rich in beta-carotene, fiber, and vitamin A which can support eye health, improve digestion, and promote healthy skin. Both are nutritious options, but navel oranges are lower in calories and higher in vitamin C compared to sweet potatoes.

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

Both navel oranges and sweet potatoes can be beneficial for weight loss due to their high fiber content and low calorie density. However, sweet potatoes are a better choice for weight loss as they are lower in sugar and higher in fiber compared to navel oranges. Sweet potatoes also have a lower glycemic index, which can help regulate blood sugar levels and reduce cravings. Including a variety of fruits and vegetables in your diet, including both navel oranges and sweet potatoes, can support weight loss when combined with a balanced diet and regular physical activity.

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

Both navel oranges and sweet potatoes can be beneficial for muscle gain due to their nutrient content. Navel oranges are a good source of vitamin C, which can help with muscle recovery and immune function. Sweet potatoes are rich in complex carbohydrates, which provide energy for workouts, as well as vitamin A for muscle growth and repair. To support muscle growth while training consistently, it's important to have a balanced diet that includes a variety of nutrient-dense foods, including both navel oranges and sweet potatoes.

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

Navel oranges have a higher environmental impact compared to frozen sweet potatoes due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, while sweet potatoes generally require less water and fewer pesticides. Additionally, transporting fresh oranges long distances can contribute to greenhouse gas emissions, whereas frozen sweet potatoes can be more easily stored and transported. Overall, choosing frozen sweet potatoes over navel oranges can help reduce your environmental impact.