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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Oranges with Peel	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	13.5% 17.5g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	52.7% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	24.3% 22mg	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	500% 600μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	14% 139mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	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	NA	11mg per day for Men 19-50 years
Water	4.4% 163g	4.66% 172g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B5 and 6.5 times more Vitamin C than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain 14.5 times more Vitamin A, 1.6 times more Vitamin B1, 6.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Raw Sweet Potato Leaves contain 5 times more Magnesium, 3.7 times more Phosphorus and 2.6 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Sweet Potato Leaves contain similar levels of Calcium, Iron and Water per seven ounces.
• Both Raw Oranges with Peel 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 Oranges with Peel have 1.5 times more Energy and 1.8 times more Carbohydrate than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain 2.3 times more Omega 3 and 1.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Sweet Potato Leaves offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Sweet Potato Leaves provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Sweet Potato Leaves provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Sweet Potato Leaves

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, aid in digestion, and protect against chronic diseases. Sweet potato leaves, on the other hand, are rich in vitamins A, C, and K, as well as minerals like iron and calcium, which can support eye health, bone health, and overall well-being. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for optimal nutrition.

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

Both oranges with peel and sweet potato leaves are nutritious foods that can support weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while sweet potato leaves are rich in vitamins A, C, and K. Incorporating both foods into a balanced diet can help you feel full and satisfied while providing essential nutrients for overall health and weight management. Remember to focus on a variety of whole plant foods, along with regular physical activity, for optimal weight loss results.

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

Both oranges with peel and sweet potato leaves are nutritious options, but for gaining muscle while training consistently, sweet potato leaves may be more beneficial. Sweet potato leaves are rich in vitamins, minerals, and antioxidants that support muscle recovery and growth. They are also a good source of plant-based protein, which is essential for muscle building. Additionally, sweet potato leaves contain nitric oxide, which can improve blood flow and enhance exercise performance. Incorporating sweet potato leaves into your diet along with a variety of other plant-based foods can help support your muscle-building goals.

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

Producing oranges with peel typically has a higher environmental impact compared to sweet potato leaves. Oranges require more water, pesticides, and transportation due to their delicate nature and the need to protect the fruit. Sweet potato leaves, on the other hand, can be grown with less water and fewer pesticides, and they can often be sourced locally, reducing transportation emissions. Additionally, sweet potato leaves are a byproduct of sweet potato production, making them a more sustainable and eco-friendly option.