Comparing Nutrients in 100 grams Sweet Potato Leaves VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sweet Potato Leaves	Canned Orange Juice	Recommended Dietary Allowance
Energy	1.45% 42kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.8g	8.47% 11g	130g per day for Men 19-50 years
Sugars	NA	12% 8.76g	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	3.35% 2.43g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 4.06g	g per day for Men 19-50 years
Fiber	14% 5.3g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	21% 189μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.35mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	2.4% 0.031mg	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	6% 24μg	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	12.2% 11mg	33.4% 30mg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	252% 302μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Canned Orange Juice	Recommended Dietary Allowance
Calcium	7.8% 78mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	NA	2.44% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	12% 0.97mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	0.91% 0.021mg	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	11.6% 81mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	NA	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Leaves VS Canned Orange Juice per 100 g

Compare the macro and micronutrient content in 100 g of Sweet Potato Leaves versus 100 g of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweet Potato Leaves vs Canned Orange Juice:

• 100 grams of Sweet Potato Leaves have 21 times more Vitamin A, 4 times more Vitamin B1, 16.4 times more Vitamin B2, 5.6 times more Vitamin B3, 1.3 times more Vitamin B5, 6.1 times more Vitamin B6 and 3022 times more Vitamin K than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 2.7 times more Vitamin C than Raw Sweet Potato Leaves.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Sweet Potato Leaves as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweet Potato Leaves vs Canned Orange Juice:

• 100 grams of Sweet Potato Leaves have 7.8 times more Calcium, 9.7 times more Iron, 7 times more Magnesium, 4.8 times more Phosphorus and 2.8 times more Potassium than Canned Orange Juice.
• Both Sweet Potato Leaves and Canned Orange Juice contain similar levels of Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium and Iron
• Both Raw Sweet Potato Leaves as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweet Potato Leaves have 5.1 times more Omega 3, 17.7 times more Fiber and 3.7 times more Protein than Canned Orange Juice.
• Both Sweet Potato Leaves and Canned Orange Juice offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Sweet Potato Leaves as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in 100 grams.