Comparing Nutrients in 14 ounces Valencia OrangesVS Sweet Potato Leaves

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Sweet Potato Leaves

20%

71%

14 oz ▼

Macro Nutrients

Valencia Orangesvs Sweet Potato Leaves

6.7%194kcal

Energy

5.75%167kcal

194 kcalvs167 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.23%1.2g

Fat

2.1%2.02g

1.2 gvs2.02 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g

Saturated Fat

1.38%0.44g

0.14 gvs0.44 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.97%0.064g

Omega 3

8.93%0.14g

0.064 gvs0.14 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.17g

Omega 6

4.5%0.76g

0.17 gvs0.76 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 .

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36.3%47g

Carbohydrate

27%35g

47 gvs35 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.92g

Fiber

55.4%21g

9.92 gvs21 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.37%4.13g

Protein

17.6%9.9g

4.13 gvs9.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Sweet Potato Leaves

5.3%47.6μg

Vitamin A

83.3%750μg

RAE, retinol activity equivalents

47.6 μgvs750 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg

Vitamin B1

51.6%0.62mg

Thiamine

0.35 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg

Vitamin B2

105%1.37mg

Riboflavin

0.16 mgvs1.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.8%1.1mg

Vitamin B3

28%4.5mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs4.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%0.99mg

Vitamin B5

18%0.89mg

Pantothenic acid

0.99 mgvs0.89 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.2%0.25mg

Vitamin B6

58%0.75mg

Pyridoxine

0.25 mgvs0.75 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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38.7%155μg

Vitamin B9

Folates and Folic Acid

155 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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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214%192mg

Vitamin C

48.5%43.7mg

Ascorbic acid

192 mgvs43.7 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1000%1199μg

Phytomenadione or phylloquinone

NA μgvs1199 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Sweet Potato Leaves

16%159mg

Calcium

31%310mg

159 mgvs310 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.3%0.15mg

Copper

0.15 mgvsNA mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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4.47%0.36mg

Iron

48%3.85mg

0.36 mgvs3.85 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

66%278mg

39.7 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.97%0.091mg

Manganese

0.091 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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9.64%67.5mg

Phosphorus

46%321mg

67.5 mgvs321 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%710mg

Potassium

59.3%2016mg

710 mgvs2016 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

6.5%3.57μg

NA μgvs3.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

1.6%24mg

0 mgvs24 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.16%0.24mg

Zinc

0.24 mgvsNA mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.26%343g

Water

9.3%345g

343 gvs345 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Valencia Oranges vs Sweet Potato Leaves:

Raw Valencia Oranges have 4.4 times more Vitamin C than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 15.8 times more Vitamin A, 1.8 times more Vitamin B1, 8.6 times more Vitamin B2, 4.1 times more Vitamin B3 and 3 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Sweet Potato Leaves have similar amounts of Vitamin B5 per 14 oz.
Both Raw Valencia Oranges as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Sweet Potato Leaves:

Raw Sweet Potato Leaves contain 2 times more Calcium, 10.8 times more Iron, 7 times more Magnesium, 4.8 times more Phosphorus and 2.8 times more Potassium than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Sweet Potato Leaves have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Valencia Oranges have 1.3 times more Carbohydrate than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 2.3 times more Omega 3, 4.4 times more Omega 6, 2.1 times more Fiber and 2.4 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Sweet Potato Leaves have similar amounts of Energy per 14 oz.
Both Raw Valencia Oranges as well as Raw Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Valencia OrangesVS Navel OrangesSweet Potato LeavesVS Navel OrangesValencia OrangesVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Steamed Sweet Potato Leaves

Compare Foods

Comparing Nutrients in 14 ounces Valencia OrangesVS Sweet Potato Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: