Comparing Nutrients in 100 grams Sweet Potato VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sweet Potato	Navel Oranges	Recommended Dietary Allowance
Energy	2.97% 86kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	11.7% 8.5g	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	0.97% 0.7g	3.1% 2.25g	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	% 0.96g	% 1.97g	g per day for Men 19-50 years
Sucrose	% 2.52g	% 4.3g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Navel Oranges	Recommended Dietary Allowance
Vitamin A	78.8% 709μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6.08% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.83% 1.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	8.5% 34μg	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	2.67% 2.4mg	65.7% 59mg	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	1.73% 0.26mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Navel Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	4.33% 0.039mg	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	7.63% 0.61mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	1.26% 0.029mg	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	6.7% 47mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweet Potato vs Navel Oranges:

• Raw Sweet Potato has 59.1 times more Vitamin A, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.1 times more Vitamin B9 and 24.6 times more Vitamin C than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Raw Sweet Potato as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweet Potato vs Navel Oranges:

• Raw Sweet Potato has 3.9 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium, 8.9 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, more Selenium, 55 times more Sodium and 3.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Calcium than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Navel Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sweet Potato has 1.8 times more Energy, 1.6 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Sugars and 3.2 times more Fructose than Raw Sweet Potato.
• Both Raw Sweet Potato as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.