Comparing Nutrients in 7 ounces Boiled Sweet Potato no SkinVS Florida Oranges

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Florida Oranges

90%

7 oz ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Florida Oranges

5.2%151kcal

Energy

3.15%91kcal

151 kcalvs91 kcal

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

Find Vegetables rich in Energy

0.29%0.28g

Fat

0.43%0.42g

0.28 gvs0.42 g

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

Find Vegetables rich in Fat

0.19%0.062g

Saturated Fat

0.16%0.05g

0.062 gvs0.05 g

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

Find Vegetables rich in Saturated Fat

0%0g

Omega 3

1.36%0.022g

0 gvs0.022 g

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

Find Vegetables rich in Omega 3

0.71%0.12g

Omega 6

0.36%0.062g

0.12 gvs0.062 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

27%35g

Carbohydrate

17.6%23g

35 gvs23 g

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

Find Vegetables rich in Carbohydrate

15.7%11.4g

Sugars

25%18g

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

11.4 gvs18 g

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

Find Vegetables rich in Sugars

1.18%0.85g

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]

0.85 gvsNA g

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

Find Vegetables rich in Fructose

%1.07g

Glucose

1.07 gvsNA g

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

Find Vegetables rich in Glucose

%2.84g

Sucrose

2.84 gvsNA g

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

Find Vegetables rich in Sucrose

13%4.96g

Fiber

12.5%4.76g

4.96 gvs4.76 g

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

Find Vegetables rich in Fiber

4.85%2.7g

Protein

2.5%1.4g

2.7 gvs1.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Sweet Potato no Skinvs Florida Oranges

174%1562μg

Vitamin A

2.43%22μg

RAE, retinol activity equivalents

1562 μgvs22 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

9.26%0.11mg

Vitamin B1

16.5%0.2mg

Thiamine

0.11 mgvs0.2 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

7.17%0.093mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.093 mgvs0.079 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

6.67%1.07mg

Vitamin B3

4.96%0.79mg

Niacin, nicotinic acid, niacinamide

1.07 mgvs0.79 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23%1.15mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

1.15 mgvs0.5 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

25%0.33mg

Vitamin B6

7.8%0.1mg

Pyridoxine

0.33 mgvs0.1 mg

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

Find Vegetables rich in Vitamin B6

9.13%2.74μg

Vitamin B7

Biotin

2.74 μgvsNA μg

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

Find Vegetables rich in Vitamin B7

2.98%12μg

Vitamin B9

8.43%33.7μg

Folates and Folic Acid

12 μgvs33.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

28.2%25.4mg

Vitamin C

99%89.3mg

Ascorbic acid

25.4 mgvs89.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

12.4%1.87mg

Vitamin E

2.4%0.36mg

Tocopherols and Tocotrienols

1.87 mgvs0.36 mg

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

Find Vegetables rich in Vitamin E

3.47%4.17μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.17 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Sweet Potato no Skinvs Florida Oranges

5.36%53.6mg

Calcium

8.53%85.3mg

53.6 mgvs85.3 mg

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

Find Vegetables rich in Calcium

20.7%0.19mg

Copper

8.6%0.077mg

0.19 mgvs0.077 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

18%1.43mg

Iron

2.23%0.18mg

1.43 mgvs0.18 mg

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

Find Vegetables rich in Iron

8.5%35.7mg

Magnesium

4.72%20mg

35.7 mgvs20 mg

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

Find Vegetables rich in Magnesium

23%0.53mg

Manganese

2.07%0.048mg

0.53 mgvs0.048 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

9.07%63.5mg

Phosphorus

3.4%24mg

63.5 mgvs24 mg

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

Find Vegetables rich in Phosphorus

13.4%456mg

Potassium

9.86%335mg

456 mgvs335 mg

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

Find Vegetables rich in Potassium

0.72%0.4μg

Selenium

1.8%0.99μg

0.4 μgvs0.99 μg

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

Find Vegetables rich in Selenium

3.57%53.6mg

Sodium

0%0mg

53.6 mgvs0 mg

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

Find Vegetables rich in Sodium

3.6%0.4mg

Zinc

1.44%0.16mg

0.4 mgvs0.16 mg

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

Find Vegetables rich in Zinc

4.3%159g

Water

4.67%173g

159 gvs173 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 7 ounces of Boiled Sweet Potato no Skin vs Florida Oranges:

Boiled Sweet Potato without Skin has 71.5 times more Vitamin A, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.2 times more Vitamin B6, 5.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
While Raw Florida Oranges contain 1.8 times more Vitamin B1, 2.8 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Raw Florida Oranges have similar amounts of Vitamin B2 per 7 oz.
Both Boiled Sweet Potato without Skin as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Sweet Potato no Skin vs Florida Oranges:

Boiled Sweet Potato without Skin has 2.4 times more Copper, 8 times more Iron, 1.8 times more Magnesium, 11.1 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, more Sodium and 2.5 times more Zinc than Raw Florida Oranges.
While Raw Florida Oranges contain 1.6 times more Calcium than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Raw Florida Oranges have similar amounts of Water per 7 oz.
Both Boiled Sweet Potato without Skin as well as Raw Florida Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled Sweet Potato without Skin has 1.7 times more Energy, 1.5 times more Carbohydrate and 2 times more Protein than Raw Florida Oranges.
While Raw Florida Oranges contain 1.6 times more Sugars than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Raw Florida Oranges have similar amounts of Fiber per 7 oz.
Both Boiled Sweet Potato without Skin as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum PackFlorida OrangesVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Oranges with Peel Florida OrangesVS Oranges with Peel

Compare Foods

Comparing Nutrients in 7 ounces Boiled Sweet Potato no SkinVS Florida Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: