Comparing Nutrients in 7 ounces Frozen Sweet Potato Puffs VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Sweet Potato Puffs	Oranges with Peel	Recommended Dietary Allowance
Energy	11% 319kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	7.32% 7.1g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	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	47% 61g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	21% 15g	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	9.92% 3.77g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Oranges with Peel	Recommended Dietary Allowance
Calcium	11.3% 113mg	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	9.92% 0.79mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	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	3.4% 125g	4.4% 163g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Oranges with Peel contain 32.3 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

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

• 7 ounces of Frozen Sweet Potato Puffs have 1.3 times more Potassium and 125 times more Sodium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2 times more Iron and 1.3 times more Water than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs and Oranges with Peel contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Sweet Potato Puffs have 2.6 times more Energy, 11.9 times more Fat and 2 times more Carbohydrate than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.4 times more Fiber than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs and Oranges with Peel offer comparable quantities of Protein per seven ounces.