Comparing Nutrients in 7 ounces Boiled Sweet Potato no Skin VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Sweet Potato no Skin	Oranges with Peel	Recommended Dietary Allowance
Energy	5.2% 151kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	27% 35g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 2.84g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	174% 1562μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.13% 2.74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	15% 59.5μg	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	28.2% 25.4mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	12.6% 0.11mg	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	18% 1.43mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	9.07% 63.5mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Sweet Potato no Skin versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Sweet Potato no Skin vs Oranges with Peel :

• 7 ounces of Boiled Sweet Potato no Skin have 60.5 times more Vitamin A, 1.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.8 times more Vitamin B1, 5 times more Vitamin B9 and 5.5 times more Vitamin C than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled Sweet Potato without Skin as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Sweet Potato no Skin vs Oranges with Peel :

• 7 ounces of Boiled Sweet Potato no Skin have 1.6 times more Copper, 1.3 times more Magnesium and 1.5 times more Phosphorus than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.6 times more Calcium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Oranges with Peel contain similar levels of Iron, Potassium and Water per seven ounces.
• Both Boiled Sweet Potato without Skin as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Sweet Potato no Skin have 1.2 times more Energy than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.8 times more Fiber than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Oranges with Peel offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Boiled Sweet Potato without Skin as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.