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Comparing Nutrients in 100 calories Sweet PotatoVS Oranges

Weight per 100 calories

Sweet Potato
116g
Oranges
213g

Sweet Potato has 1.8 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Sweet Potato or Oranges?

Macros Ratio

Protein Fat Carbs

Sweet Potato
7%
1%
92%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

Sweet Potatovs Oranges
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.06%0.058g
Fat
0.26%0.26g
0.058 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.065%0.021g
Saturated Fat
0.1%0.032g
0.021 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
0.073%0.001g
Omega 3
0.93%0.015g
0.001 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.089%0.015g
Omega 6
0.23%0.038g
0.015 gvs0.038 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
18%23.4g
Carbohydrate
19.2%25g
23.4 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
6.7%4.86g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.86 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
1.12%0.81g
Fructose
NA
≤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]
0.81 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.1g
Glucose
NA
1.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.93g
Sucrose
NA
2.93 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.18%3.5g
Fiber
13.4%5.1g
3.5 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
3.26%1.83g
Protein
3.57%2g
1.83 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Sweet Potatovs Oranges
92%824μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
824 μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.56%0.091mg
Vitamin B1
15.4%0.19mg
Thiamine
0.091 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.46%0.071mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.071 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.05%0.65mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
0.65 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
18.6%0.93mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.93 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
18.7%0.24mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.24 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
6.8%2.03μg
Vitamin B7
NA
Biotin
2.03 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.2%12.8μg
Vitamin B9
16%64μg
Folates and Folic Acid
12.8 μgvs64 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.1%2.8mg
Vitamin C
126%113mg
Ascorbic acid
2.8 mgvs113 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2%0.3mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
0.3 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.74%2.1μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.1 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Potatovs Oranges
3.5%35mg
Calcium
8.5%85mg
35 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
19.5%0.18mg
Copper
10.6%0.096mg
0.18 mgvs0.096 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
8.87%0.71mg
Iron
2.66%0.21mg
0.71 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
6.92%29mg
Magnesium
5.07%21.3mg
29 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
13%0.3mg
Manganese
2.3%0.053mg
0.3 mgvs0.053 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
7.8%54.7mg
Phosphorus
4.26%29.8mg
54.7 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
11.5%392mg
Potassium
11.3%385mg
392 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
1.27%0.7μg
Selenium
1.93%1.06μg
0.7 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.26%64mg
Sodium
0%0mg
64 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
3.17%0.35mg
Zinc
1.35%0.15mg
0.35 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
2.43%90g
Water
5%185g
90 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 calories of Sweet Potato vs Oranges:
Comparing minerals per 100 calories for Sweet Potato vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Sweet PotatoVS Baked Sweet PotatoOrangesVS Baked Sweet PotatoSweet PotatoVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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