Comparing Nutrients in 5 ounces Baked Sweet PotatoVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Baked Sweet Potato

90%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Baked Sweet Potatovs Valencia Oranges

4.4%128kcal

Energy

2.4%69.5kcal

128 kcalvs69.5 kcal

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

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0.22%0.21g

Fat

0.44%0.43g

0.21 gvs0.43 g

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

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0.23%0.074g

Saturated Fat

0.16%0.05g

0.074 gvs0.05 g

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

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0.53%0.009g

Omega 3

1.4%0.023g

0.009 gvs0.023 g

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

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0.75%0.13g

Omega 6

0.37%0.062g

0.13 gvs0.062 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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22.6%29.4g

Carbohydrate

13%17g

29.4 gvs17 g

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

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12.7%9.2g

Sugars

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

9.2 gvsNA g

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

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0.98%0.71g

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]

0.71 gvsNA g

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

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%0.81g

Glucose

0.81 gvsNA g

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

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%3.23g

Sucrose

3.23 gvsNA g

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

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12.3%4.68g

Fiber

9.33%3.54g

4.68 gvs3.54 g

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

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5.1%2.85g

Protein

2.63%1.47g

2.85 gvs1.47 g

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

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Vitamins

Baked Sweet Potatovs Valencia Oranges

151%1362μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

1362 μgvs17 μg

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

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12.6%0.15mg

Vitamin B1

10.3%0.12mg

Thiamine

0.15 mgvs0.12 mg

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

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11.6%0.15mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.15 mgvs0.057 mg

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

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13%2.1mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs0.39 mg

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

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25%1.25mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

1.25 mgvs0.35 mg

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

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31%0.41mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.41 mgvs0.089 mg

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

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11.3%3.4μg

Vitamin B7

Biotin

3.4 μgvsNA μg

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

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2.13%8.5μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

8.5 μgvs55.3 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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31%27.8mg

Vitamin C

76.4%68.7mg

Ascorbic acid

27.8 mgvs68.7 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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6.7%1mg

Vitamin E

Tocopherols and Tocotrienols

1 mgvsNA mg

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

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2.7%3.26μg

Vitamin K

Phytomenadione or phylloquinone

3.26 μgvsNA μg

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

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Minerals

Baked Sweet Potatovs Valencia Oranges

5.4%54mg

Calcium

5.67%56.7mg

54 mgvs56.7 mg

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

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25.4%0.23mg

Copper

5.83%0.052mg

0.23 mgvs0.052 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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12.2%0.98mg

Iron

1.6%0.13mg

0.98 mgvs0.13 mg

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

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9.1%38.3mg

Magnesium

3.37%14mg

38.3 mgvs14 mg

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

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30.6%0.7mg

Manganese

1.4%0.033mg

0.7 mgvs0.033 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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11%76.5mg

Phosphorus

3.44%24mg

76.5 mgvs24 mg

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

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20%673mg

Potassium

7.46%254mg

673 mgvs254 mg

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

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0.52%0.28μg

Selenium

0.28 μgvsNA μg

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

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3.4%51mg

Sodium

0%0mg

51 mgvs0 mg

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

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4.12%0.45mg

Zinc

0.77%0.085mg

0.45 mgvs0.085 mg

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

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2.9%107g

Water

3.3%122g

107 gvs122 g

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

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Lets compare vitamin content per 5 ounces of Baked Sweet Potato vs Valencia Oranges:

Sweet Potato Baked in skin, flesh only has 80.1 times more Vitamin A, 1.2 times more Vitamin B1, 2.7 times more Vitamin B2, 5.4 times more Vitamin B3, 3.5 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.5 times more Vitamin B9 and 2.5 times more Vitamin C than Sweet Potato Baked in skin, flesh only.
Both Sweet Potato Baked in skin, flesh only as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Sweet Potato vs Valencia Oranges:

Sweet Potato Baked in skin, flesh only has 4.4 times more Copper, 7.7 times more Iron, 2.7 times more Magnesium, 21.6 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium, more Sodium and 5.3 times more Zinc than Raw Valencia Oranges.
Both Sweet Potato Baked in skin, flesh only and Raw Valencia Oranges have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Sweet Potato Baked in skin, flesh only has 1.8 times more Energy, 1.7 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.7 times more Omega 3 than Sweet Potato Baked in skin, flesh only.
Both Sweet Potato Baked in skin, flesh only as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Baked Sweet PotatoVS Boiled Sweet Potato no SkinValencia OrangesVS Boiled Sweet Potato no SkinBaked Sweet PotatoVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces Baked Sweet PotatoVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: