Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Oranges with Peel	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	34% 44g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	29.3% 26.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	14% 139mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Sweet Potato per 7 oz

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

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B1, 1.4 times more Vitamin B9 and 5.3 times more Vitamin C than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 39.8 times more Vitamin A, 1.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Sweet Potato provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Frozen Sweet Potato:

• 7 ounces of Oranges with Peel have 1.9 times more Calcium and 1.5 times more Iron than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 3.1 times more Copper, 1.6 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium and 2.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Sweet Potato contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel 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 Oranges with Peel have 2.6 times more Fiber than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 1.5 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Sweet Potato

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

Oranges with peel are a great source of fiber, vitamin C, and antioxidants, which can support immune health, digestion, and skin health. The peel also contains flavonoids that have anti-inflammatory and anti-cancer properties. On the other hand, sweet potatoes are rich in beta-carotene, vitamin A, and fiber, which can promote eye health, skin health, and digestion. Both are nutritious options, but oranges with peel may offer more diverse health benefits due to their higher vitamin C content and antioxidant properties.

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

Both oranges with peel and frozen sweet potatoes can be part of a healthy weight loss diet. Oranges with peel are high in fiber and vitamin C, which can help with satiety and boosting metabolism. Frozen sweet potatoes are a good source of complex carbohydrates and fiber, which can help keep you full and provide sustained energy. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like these can support your goals.

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

Both oranges with peel and frozen sweet potatoes are nutritious options for muscle gain. Oranges with peel are a good source of vitamin C and fiber, while sweet potatoes are rich in complex carbohydrates and beta-carotene. To support muscle growth, it's important to have a balanced diet that includes a variety of nutrient-dense foods. Incorporating both oranges with peel and frozen sweet potatoes into your diet can help provide the necessary nutrients for muscle recovery and growth. Remember to also include an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, and nuts and seeds to support muscle development.

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

Oranges with peel have a higher environmental impact compared to frozen sweet potatoes due to factors such as water usage, pesticide use, transportation emissions, and packaging waste. Oranges require more water to grow and are often sprayed with pesticides, while sweet potatoes have a lower water footprint and can be grown with fewer chemicals. Additionally, transporting fresh oranges over long distances contributes to carbon emissions, whereas frozen sweet potatoes can be more efficiently transported and stored. Overall, choosing frozen sweet potatoes over oranges with peel can help reduce your environmental impact.