Comparing Nutrients in 7 ounces Baked Sweet Potato VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Baked Sweet Potato	Valencia Oranges	Recommended Dietary Allowance
Energy	6.16% 179kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.51% 0.087g	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	18% 23.6g	130g per day for Men 19-50 years
Sugars	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.12% 4g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Valencia 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	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	8.16% 0.073mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.63% 171g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 80.1 times more Vitamin A, 1.2 times more Vitamin B1, 2.7 times more Vitamin B2, 5.4 times more Vitamin B3, 3.5 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.5 times more Vitamin B9 and 2.5 times more Vitamin C than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Sweet Potato Baked in skin, flesh only has 4.4 times more Copper, 7.7 times more Iron, 2.7 times more Magnesium, 21.6 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium, more Sodium and 5.3 times more Zinc than Raw Valencia Oranges.
• Both Sweet Potato Baked in skin, flesh only and Raw Valencia Oranges have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sweet Potato Baked in skin, flesh only has 1.8 times more Energy, 1.7 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Omega 3 than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.