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Comparing Nutrients in 300 calories Baked Sweet PotatoVS Oranges

Weight per 300 calories

Baked Sweet Potato
333g
Oranges
638g

Baked Sweet Potato has 1.9 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 300 calories - Baked Sweet Potato or Oranges?

Macros Ratio

Protein Fat Carbs

Baked Sweet Potato
9%
1%
90%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Baked Sweet Potatovs Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.52%0.5g
Fat
0.79%0.77g
0.5 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.54%0.17g
Saturated Fat
0.3%0.096g
0.17 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.25%0.02g
Omega 3
2.8%0.045g
0.02 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.76%0.3g
Omega 6
0.68%0.11g
0.3 gvs0.11 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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53%69g
Carbohydrate
57.7%75g
69 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
29.8%21.6g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
21.6 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
2.3%1.67g
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]
1.67 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.9g
Glucose
NA
1.9 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.6g
Sucrose
NA
7.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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29%11g
Fiber
40.3%15.3g
11 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
12%6.7g
Protein
10.7%6g
6.7 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Sweet Potatovs Oranges
356%3203μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
3203 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29.7%0.36mg
Vitamin B1
46.3%0.56mg
Thiamine
0.36 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.35 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%4.96mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
4.96 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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59%2.95mg
Vitamin B5
32%1.6mg
Pantothenic acid
2.95 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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73.3%0.95mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.95 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.7%8μg
Vitamin B7
NA
Biotin
8 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5%20μg
Vitamin B9
48%191μg
Folates and Folic Acid
20 μgvs191 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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72.6%65.3mg
Vitamin C
377%340mg
Ascorbic acid
65.3 mgvs340 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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15.8%2.37mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
2.37 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.4%7.67μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.67 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Sweet Potatovs Oranges
12.7%127mg
Calcium
25.5%255mg
127 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.6%0.54mg
Copper
32%0.29mg
0.54 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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
28.8%2.3mg
Iron
7.98%0.64mg
2.3 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.4%90mg
Magnesium
15%64mg
90 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72%1.66mg
Manganese
6.94%0.16mg
1.66 mgvs0.16 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
25.7%180mg
Phosphorus
12.8%89.4mg
180 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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46.6%1583mg
Potassium
34%1155mg
1583 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.2%0.67μg
Selenium
5.8%3.2μg
0.67 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
8%120mg
Sodium
0%0mg
120 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
9.7%1.07mg
Zinc
4.06%0.45mg
1.07 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.83%253g
Water
15%554g
253 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Baked Sweet Potato vs Oranges:
Comparing minerals per 300 calories for Baked Sweet Potato vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Baked Sweet PotatoVS Boiled Sweet Potato no SkinOrangesVS Boiled Sweet Potato no SkinBaked Sweet 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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