Comparing Nutrients in 5 ounces Frozen Sweet PotatoVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Frozen Sweet Potatovs Valencia Oranges

4.7%136kcal

Energy

2.4%69.5kcal

136 kcalvs69.5 kcal

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

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0.26%0.26g

Fat

0.44%0.43g

0.26 gvs0.43 g

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

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0.17%0.055g

Saturated Fat

0.16%0.05g

0.055 gvs0.05 g

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

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1.15%0.018g

Omega 3

1.4%0.023g

0.018 gvs0.023 g

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

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0.56%0.095g

Omega 6

0.37%0.062g

0.095 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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24.2%31.5g

Carbohydrate

13%17g

31.5 gvs17 g

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

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Sugars

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

NA gvsNA 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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6.34%2.4g

Fiber

9.33%3.54g

2.4 gvs3.54 g

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

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4.33%2.42g

Protein

2.63%1.47g

2.42 gvs1.47 g

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

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Vitamins

Frozen Sweet Potatovs Valencia Oranges

81.6%734μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

734 μgvs17 μg

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

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7.9%0.095mg

Vitamin B1

10.3%0.12mg

Thiamine

0.095 mgvs0.12 mg

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

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5.56%0.072mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.072 mgvs0.057 mg

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

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5.3%0.85mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs0.39 mg

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

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14.6%0.73mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.73 mgvs0.35 mg

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

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19.3%0.25mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.25 mgvs0.089 mg

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

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7.04%2.1μg

Vitamin B7

Biotin

2.1 μgvsNA μg

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

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7.44%29.8μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

29.8 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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21%19mg

Vitamin C

76.4%68.7mg

Ascorbic acid

19 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Frozen Sweet Potatovs Valencia Oranges

5.24%52.4mg

Calcium

5.67%56.7mg

52.4 mgvs56.7 mg

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

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28%0.25mg

Copper

5.83%0.052mg

0.25 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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9.4%0.75mg

Iron

1.6%0.13mg

0.75 mgvs0.13 mg

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

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7.42%31mg

Magnesium

3.37%14mg

31 mgvs14 mg

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

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41%0.94mg

Manganese

1.4%0.033mg

0.94 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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9.1%63.8mg

Phosphorus

3.44%24mg

63.8 mgvs24 mg

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

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15.2%517mg

Potassium

7.46%254mg

517 mgvs254 mg

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

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1.55%0.85μg

Selenium

0.85 μgvsNA μg

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

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0.57%8.5mg

Sodium

0%0mg

8.5 mgvs0 mg

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

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4%0.44mg

Zinc

0.77%0.085mg

0.44 mgvs0.085 mg

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

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2.87%106g

Water

3.3%122g

106 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 Frozen Sweet Potato vs Valencia Oranges:

Frozen Sweet Potato, Unprepared has 43.2 times more Vitamin A, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B9 and 3.6 times more Vitamin C than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

Frozen Sweet Potato, Unprepared has 4.8 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 28.9 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium and 5.2 times more Zinc than Raw Valencia Oranges.
Both Frozen Sweet Potato, Unprepared and Raw Valencia Oranges have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Frozen Sweet Potato, Unprepared has 2 times more Energy, 1.9 times more Carbohydrate and 1.6 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Fiber than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Raw Valencia Oranges have similar amounts of Omega 3 per 5 oz.
Both Frozen Sweet Potato, Unprepared 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:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoValencia OrangesVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces Frozen Sweet PotatoVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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