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

Macros Ratio

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

Macro Nutrients

	Sweet Potato Leaves	Oranges with Peel	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	13.5% 17.5g	23.7% 30.8g	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	27.7% 10.5g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.68mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	14% 0.18mg	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	NA	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	24.3% 22mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	500% 600μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Oranges with Peel	Recommended Dietary Allowance
Calcium	15.5% 155mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	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	24% 1.92mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	6.6% 27.8mg	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	23% 161mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.66% 172g	4.4% 163g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Sweet Potato Leaves have 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 Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.5 times more Vitamin B5 and 6.5 times more Vitamin C than Raw Sweet Potato Leaves.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Sweet Potato Leaves as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Sweet Potato Leaves have 1.2 times more Iron, 5 times more Magnesium, 3.7 times more Phosphorus and 2.6 times more Potassium than Oranges with Peel .
• Both Sweet Potato Leaves and Oranges with Peel contain similar levels of Calcium and Water per seven ounces.
• Both Raw Sweet Potato Leaves as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Potato Leaves have 2.3 times more Omega 3 and 1.9 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.5 times more Energy and 1.8 times more Carbohydrate than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Oranges with Peel offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Sweet Potato Leaves provide inadequate amounts of Energy
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Sweet Potato Leaves as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.