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Comparing Nutrients in 7 ounces Frozen Sweet PotatoVS Oranges

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato
7%
2%
91%
Oranges
7%
2%
91%
7 oz ▼

Macro Nutrients

6.57%191kcal
Energy
3.2%93kcal
191 kcalvs93 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.37%0.36g
Fat
0.25%0.24g
0.36 gvs0.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.24%0.077g
Saturated Fat
0.093%0.03g
0.077 gvs0.03 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.026g
Omega 3
0.87%0.014g
0.026 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.78%0.13g
Omega 6
0.21%0.036g
0.13 gvs0.036 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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34%44g
Carbohydrate
18%23.3g
44 gvs23.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
25.6%18.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs18.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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8.88%3.37g
Fiber
12.5%4.76g
3.37 gvs4.76 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
6.06%3.4g
Protein
3.33%1.87g
3.4 gvs1.87 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

114%1028μg
Vitamin A
2.43%22μg
RAE, retinol activity equivalents
1028 μgvs22 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg
Vitamin B1
14.4%0.17mg
Thiamine
0.13 mgvs0.17 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.8%0.1mg
Vitamin B2
6.1%0.079mg
Riboflavin
0.1 mgvs0.079 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.4%1.2mg
Vitamin B3
3.5%0.56mg
Niacin, nicotinic acid, niacinamide
1.2 mgvs0.56 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.4%1.02mg
Vitamin B5
9.92%0.5mg
Pantothenic acid
1.02 mgvs0.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27%0.35mg
Vitamin B6
9.16%0.12mg
Pyridoxine
0.35 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.86%2.96μg
Vitamin B7
NA
Biotin
2.96 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.4%41.7μg
Vitamin B9
15%59.5μg
Folates and Folic Acid
41.7 μgvs59.5 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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29.3%26.4mg
Vitamin C
117%106mg
Ascorbic acid
26.4 mgvs106 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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NA
Vitamin E
2.4%0.36mg
Tocopherols and Tocotrienols
NA mgvs0.36 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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

7.34%73.4mg
Calcium
7.94%79.4mg
73.4 mgvs79.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39%0.35mg
Copper
9.92%0.089mg
0.35 mgvs0.089 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 .

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13%1.05mg
Iron
2.5%0.2mg
1.05 mgvs0.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.4%43.7mg
Magnesium
4.72%20mg
43.7 mgvs20 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57.4%1.3mg
Manganese
2.16%0.05mg
1.3 mgvs0.05 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
12.8%89.3mg
Phosphorus
3.97%27.8mg
89.3 mgvs27.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.3%724mg
Potassium
10.6%359mg
724 mgvs359 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg
Selenium
1.8%0.99μg
1.2 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg
Sodium
0%0mg
12 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.6%0.62mg
Zinc
1.26%0.14mg
0.62 mgvs0.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4%149g
Water
4.65%172g
149 gvs172 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Frozen Sweet Potato vs Oranges:
Comparing minerals per 7 ounces for Frozen Sweet Potato vs Oranges:
Comparison of macro-nutrients per 7 ounces:



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