Comparing Nutrients in 1 pound Frozen Sweet PotatoVS Oranges

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Oranges

91%

1 lb ▼

Macro Nutrients

Frozen Sweet Potatovs Oranges

15%435kcal

Energy

7.35%213kcal

435 kcalvs213 kcal

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

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0.84%0.82g

Fat

0.56%0.54g

0.82 gvs0.54 g

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

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0.55%0.18g

Saturated Fat

0.21%0.068g

0.18 gvs0.068 g

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

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3.7%0.059g

Omega 3

2%0.032g

0.059 gvs0.032 g

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

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1.8%0.3g

Omega 6

0.48%0.082g

0.3 gvs0.082 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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77.5%101g

Carbohydrate

41%53.3g

101 gvs53.3 g

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

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Sugars

58.5%42.4g

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

NA gvs42.4 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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20.3%7.7g

Fiber

28.6%11g

7.7 gvs11 g

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

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14%7.76g

Protein

7.6%4.26g

7.76 gvs4.26 g

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

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Vitamins

Frozen Sweet Potatovs Oranges

261%2350μg

Vitamin A

5.54%50μg

RAE, retinol activity equivalents

2350 μgvs50 μg

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

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25.3%0.3mg

Vitamin B1

33%0.39mg

Thiamine

0.3 mgvs0.39 mg

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

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17.8%0.23mg

Vitamin B2

14%0.18mg

Riboflavin

0.23 mgvs0.18 mg

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

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17%2.7mg

Vitamin B3

8%1.28mg

Niacin, nicotinic acid, niacinamide

2.7 mgvs1.28 mg

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

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46.7%2.34mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

2.34 mgvs1.13 mg

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

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61.8%0.8mg

Vitamin B6

21%0.27mg

Pyridoxine

0.8 mgvs0.27 mg

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

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22.5%6.76μg

Vitamin B7

Biotin

6.76 μgvsNA μg

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

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24%95μg

Vitamin B9

34%136μg

Folates and Folic Acid

95 μgvs136 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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67%60.3mg

Vitamin C

268%241mg

Ascorbic acid

60.3 mgvs241 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

5.44%0.82mg

Tocopherols and Tocotrienols

NA mgvs0.82 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Frozen Sweet Potatovs Oranges

16.8%168mg

Calcium

18%181mg

168 mgvs181 mg

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

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89.2%0.8mg

Copper

22.7%0.2mg

0.8 mgvs0.2 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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30%2.4mg

Iron

5.67%0.45mg

2.4 mgvs0.45 mg

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

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23.8%100mg

Magnesium

10.8%45.4mg

100 mgvs45.4 mg

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

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131%3mg

Manganese

4.93%0.11mg

3 mgvs0.11 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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29%204mg

Phosphorus

9.07%63.5mg

204 mgvs63.5 mg

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

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48.7%1656mg

Potassium

24%821mg

1656 mgvs821 mg

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

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4.95%2.72μg

Selenium

4.12%2.27μg

2.72 μgvs2.27 μg

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

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1.8%27.2mg

Sodium

0%0mg

27.2 mgvs0 mg

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

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12.8%1.4mg

Zinc

2.9%0.32mg

1.4 mgvs0.32 mg

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

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9.2%340g

Water

10.6%393g

340 gvs393 g

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

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Lets compare vitamin content per 1 pound of Frozen Sweet Potato vs Oranges:

Frozen Sweet Potato, Unprepared has 47.1 times more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B9 and 4 times more Vitamin C than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Sweet Potato vs Oranges:

Frozen Sweet Potato, Unprepared has 3.9 times more Copper, 5.3 times more Iron, 2.2 times more Magnesium, 26.6 times more Manganese, 3.2 times more Phosphorus, 2 times more Potassium and 4.4 times more Zinc than Raw Oranges.
Both Frozen Sweet Potato, Unprepared and Raw Oranges have similar amounts of Calcium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Frozen Sweet Potato, Unprepared has 2 times more Energy, 1.9 times more Carbohydrate and 1.8 times more Protein than Raw Oranges.
While Raw Oranges contain 1.4 times more Fiber than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoOrangesVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 1 pound Frozen Sweet PotatoVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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