Comparing Nutrients in 1 pound Sweet PotatoVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Navel Oranges

91%

1 lb ▼

Macro Nutrients

Sweet Potatovs Navel Oranges

13.5%390kcal

Energy

7.66%222kcal

390 kcalvs222 kcal

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

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0.23%0.23g

Fat

0.7%0.68g

0.23 gvs0.68 g

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

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0.26%0.082g

Saturated Fat

0.24%0.077g

0.082 gvs0.077 g

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

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0.28%0.005g

Omega 3

2.55%0.041g

0.005 gvs0.041 g

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

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0.35%0.059g

Omega 6

0.61%0.1g

0.059 gvs0.1 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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70.2%91g

Carbohydrate

43.8%57g

91 gvs57 g

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

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26%19g

Sugars

53%38.6g

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

19 gvs38.6 g

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

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4.38%3.18g

Fructose

14%10.2g

≤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]

3.18 gvs10.2 g

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

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%4.35g

Glucose

%8.94g

4.35 gvs8.94 g

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

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%11.4g

Sucrose

%19.4g

11.4 gvs19.4 g

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

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36%13.6g

Fiber

26.3%9.98g

13.6 gvs9.98 g

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

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12.7%7.12g

Protein

7.37%4.13g

7.12 gvs4.13 g

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

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Vitamins

Sweet Potatovs Navel Oranges

357%3216μg

Vitamin A

6.05%54.4μg

RAE, retinol activity equivalents

3216 μgvs54.4 μg

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

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29.5%0.35mg

Vitamin B1

25.7%0.31mg

Thiamine

0.35 mgvs0.31 mg

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

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21.3%0.28mg

Vitamin B2

17.8%0.23mg

Riboflavin

0.28 mgvs0.23 mg

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

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15.8%2.53mg

Vitamin B3

12%1.93mg

Niacin, nicotinic acid, niacinamide

2.53 mgvs1.93 mg

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

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72.6%3.63mg

Vitamin B5

23.7%1.2mg

Pantothenic acid

3.63 mgvs1.2 mg

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

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73%0.95mg

Vitamin B6

27.6%0.36mg

Pyridoxine

0.95 mgvs0.36 mg

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

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26.5%7.94μg

Vitamin B7

Biotin

7.94 μgvsNA μg

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

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12.5%50μg

Vitamin B9

38.6%154μg

Folates and Folic Acid

50 μgvs154 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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12%11mg

Vitamin C

298%268mg

Ascorbic acid

11 mgvs268 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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7.86%1.18mg

Vitamin E

4.54%0.68mg

Tocopherols and Tocotrienols

1.18 mgvs0.68 mg

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

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6.8%8.16μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.16 μgvs0 μg

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

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Minerals

Sweet Potatovs Navel Oranges

13.6%136mg

Calcium

19.5%195mg

136 mgvs195 mg

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

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76%0.68mg

Copper

19.7%0.18mg

0.68 mgvs0.18 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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34.6%2.77mg

Iron

7.37%0.59mg

2.77 mgvs0.59 mg

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

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27%113mg

Magnesium

12%50mg

113 mgvs50 mg

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

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51%1.17mg

Manganese

5.7%0.13mg

1.17 mgvs0.13 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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30.5%213mg

Phosphorus

15%104mg

213 mgvs104 mg

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

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45%1529mg

Potassium

22%753mg

1529 mgvs753 mg

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

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4.95%2.72μg

Selenium

0%0μg

2.72 μgvs0 μg

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

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16.6%249mg

Sodium

0.3%4.54mg

249 mgvs4.54 mg

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

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12.4%1.36mg

Zinc

3.3%0.36mg

1.36 mgvs0.36 mg

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

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9.47%351g

Water

10.5%390g

351 gvs390 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 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 1 lb.
Both Raw Sweet Potato as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.

Compare more foods per 1 lb:

Sweet PotatoVS Baked Sweet PotatoNavel OrangesVS Baked Sweet PotatoSweet PotatoVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 1 pound Sweet PotatoVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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