Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Navel Oranges

Weight per 500 calories

Frozen Sweet Potato

521g

Navel Oranges

1020g

Frozen Sweet Potato has 2 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Frozen Sweet Potato or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Navel Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.97%0.94g

Fat

1.58%1.53g

0.94 gvs1.53 g

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

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0.63%0.2g

Saturated Fat

0.54%0.17g

0.2 gvs0.17 g

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

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4.23%0.068g

Omega 3

5.74%0.092g

0.068 gvs0.092 g

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

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2.05%0.35g

Omega 6

1.4%0.23g

0.35 gvs0.23 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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89%116g

Carbohydrate

98%128g

116 gvs128 g

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

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Sugars

120%86.7g

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

NA gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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23.3%8.85g

Fiber

59%22.4g

8.85 gvs22.4 g

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

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16%8.9g

Protein

16.6%9.3g

8.9 gvs9.3 g

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

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Vitamins

Frozen Sweet Potatovs Navel Oranges

300%2698μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

2698 μgvs122 μg

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

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29%0.35mg

Vitamin B1

58%0.69mg

Thiamine

0.35 mgvs0.69 mg

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

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20.4%0.27mg

Vitamin B2

40%0.52mg

Riboflavin

0.27 mgvs0.52 mg

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

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19.4%3.1mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs4.34 mg

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

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53.6%2.7mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

2.7 mgvs2.66 mg

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

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71%0.92mg

Vitamin B6

62%0.81mg

Pyridoxine

0.92 mgvs0.81 mg

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

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26%7.76μg

Vitamin B7

Biotin

7.76 μgvsNA μg

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

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27.3%109μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

109 μgvs347 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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77%69.3mg

Vitamin C

670%603mg

Ascorbic acid

69.3 mgvs603 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

10.2%1.53mg

Tocopherols and Tocotrienols

NA mgvs1.53 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 Navel Oranges

19.3%193mg

Calcium

44%439mg

193 mgvs439 mg

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

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102%0.92mg

Copper

44.2%0.4mg

0.92 mgvs0.4 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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34.5%2.76mg

Iron

16.6%1.33mg

2.76 mgvs1.33 mg

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

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27.3%115mg

Magnesium

26.7%112mg

115 mgvs112 mg

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

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151%3.46mg

Manganese

13%0.3mg

3.46 mgvs0.3 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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33.5%234mg

Phosphorus

33.5%235mg

234 mgvs235 mg

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

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56%1901mg

Potassium

50%1694mg

1901 mgvs1694 mg

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

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5.7%3.13μg

Selenium

0%0μg

3.13 μgvs0 μg

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

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2.1%31.3mg

Sodium

0.68%10.2mg

31.3 mgvs10.2 mg

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

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14.7%1.6mg

Zinc

7.42%0.82mg

1.6 mgvs0.82 mg

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

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10.5%390g

Water

23.7%877g

390 gvs877 g

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

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Lets compare vitamin content per 500 calories of Frozen Sweet Potato vs Navel Oranges:

Frozen Sweet Potato, Unprepared has 22 times more Vitamin A than Raw Navel Oranges.
While Raw Navel Oranges contain 2 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B9 and 8.7 times more Vitamin C than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Raw Navel Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
Both Frozen Sweet Potato, Unprepared as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Sweet Potato vs Navel Oranges:

Frozen Sweet Potato, Unprepared has 2.3 times more Copper, 2.1 times more Iron, 11.7 times more Manganese, more Selenium and 2 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.3 times more Calcium and 2.2 times more Water than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges contain 1.4 times more Omega 3 and 2.5 times more Fiber than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Frozen Sweet Potato, Unprepared as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoNavel OrangesVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Sweet Potato or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: