Comparing Nutrients in 100 calories Boiled Sweet Potato no SkinVS Oranges

Weight per 100 calories

Boiled Sweet Potato no Skin

132g

Oranges

213g

Boiled Sweet Potato no Skin has 1.6 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Boiled Sweet Potato no Skin or Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Oranges

91%

100 kcal ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.19%0.18g

Fat

0.26%0.26g

0.18 gvs0.26 g

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

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0.13%0.041g

Saturated Fat

0.1%0.032g

0.041 gvs0.032 g

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

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0%0g

Omega 3

0.93%0.015g

0 gvs0.015 g

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

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0.47%0.08g

Omega 6

0.23%0.038g

0.08 gvs0.038 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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18%23.3g

Carbohydrate

19.2%25g

23.3 gvs25 g

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

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10.4%7.55g

Sugars

27.4%20g

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

7.55 gvs20 g

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

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0.78%0.57g

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]

0.57 gvsNA g

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

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%0.71g

Glucose

0.71 gvsNA g

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

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%1.9g

Sucrose

1.9 gvsNA g

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

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8.66%3.3g

Fiber

13.4%5.1g

3.3 gvs5.1 g

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

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3.2%1.8g

Protein

3.57%2g

1.8 gvs2 g

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

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Vitamins

Boiled Sweet Potato no Skinvs Oranges

115%1036μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

1036 μgvs23.4 μg

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

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6.14%0.074mg

Vitamin B1

15.4%0.19mg

Thiamine

0.074 mgvs0.19 mg

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

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4.76%0.062mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.062 mgvs0.085 mg

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

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4.42%0.71mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs0.6 mg

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

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15.3%0.76mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.76 mgvs0.53 mg

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

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16.7%0.22mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.22 mgvs0.13 mg

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

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6.05%1.8μg

Vitamin B7

Biotin

1.8 μgvsNA μg

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

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1.97%7.9μg

Vitamin B9

16%64μg

Folates and Folic Acid

7.9 μgvs64 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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18.7%17mg

Vitamin C

126%113mg

Ascorbic acid

17 mgvs113 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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8.25%1.24mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

1.24 mgvs0.38 mg

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

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2.3%2.76μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.76 μgvs0 μg

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

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Minerals

Boiled Sweet Potato no Skinvs Oranges

3.55%35.5mg

Calcium

8.5%85mg

35.5 mgvs85 mg

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

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13.7%0.12mg

Copper

10.6%0.096mg

0.12 mgvs0.096 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%0.95mg

Iron

2.66%0.21mg

0.95 mgvs0.21 mg

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

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5.64%23.7mg

Magnesium

5.07%21.3mg

23.7 mgvs21.3 mg

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

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15.2%0.35mg

Manganese

2.3%0.053mg

0.35 mgvs0.053 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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6%42mg

Phosphorus

4.26%29.8mg

42 mgvs29.8 mg

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

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8.9%303mg

Potassium

11.3%385mg

303 mgvs385 mg

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

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0.48%0.26μg

Selenium

1.93%1.06μg

0.26 μgvs1.06 μg

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

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2.37%35.5mg

Sodium

0%0mg

35.5 mgvs0 mg

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

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2.4%0.26mg

Zinc

1.35%0.15mg

0.26 mgvs0.15 mg

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

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2.85%105g

Water

5%185g

105 gvs185 g

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

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Lets compare vitamin content per 100 calories of Boiled Sweet Potato no Skin vs Oranges:

Boiled Sweet Potato without Skin has 44.2 times more Vitamin A, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 3.2 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 8.1 times more Vitamin B9 and 6.7 times more Vitamin C than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Raw Oranges have similar amounts of Vitamin B3 per 100 kcal.
Both Boiled Sweet Potato without Skin as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Sweet Potato no Skin vs Oranges:

Boiled Sweet Potato without Skin has 1.3 times more Copper, 4.5 times more Iron, 6.6 times more Manganese, 1.4 times more Phosphorus, more Sodium and 1.8 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.4 times more Calcium, 1.3 times more Potassium, 4 times more Selenium and 1.8 times more Water than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Raw Oranges have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Oranges contain 2.6 times more Sugars and 1.6 times more Fiber than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Boiled Sweet Potato without Skin as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum PackOrangesVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Boiled Sweet Potato no SkinVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Sweet Potato no Skin or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: