Comparing Nutrients in 7 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	6.16% 179kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	19% 25g	130g per day for Men 19-50 years
Sugars	17.7% 13g	23.3% 17g	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	1.37% 0.99g	6.16% 4.47g	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	% 1.13g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 8.5g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.12% 4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	212% 1907μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	17% 67.5μg	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	43.2% 39mg	130% 117mg	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	9.4% 1.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	8.6% 0.077mg	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	17% 1.37mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	2.5% 0.058mg	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	15.3% 107mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.07% 150g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Navel Oranges:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 80.1 times more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 4.7 times more Vitamin E than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 5.7 times more Vitamin B9 and 3 times more Vitamin C than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Navel Oranges:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 4.1 times more Copper, 5.3 times more Iron, 2.5 times more Magnesium, 17.1 times more Manganese, 2.3 times more Phosphorus, 2.9 times more Potassium, 246 times more Sodium and 4 times more Zinc than Navel Oranges.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Navel Oranges contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 1.8 times more Energy, 1.7 times more Carbohydrate, 1.5 times more Fiber and 2.2 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.3 times more Sugars and 4.5 times more Fructose than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.