Comparing Nutrients in 14 ounces Yam VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Oranges	7%	2%	91%

Macro Nutrients

	Yam	Oranges	Recommended Dietary Allowance
Energy	16% 468kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	36% 46.6g	130g per day for Men 19-50 years
Sugars	2.74% 2g	51% 37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Yam	Oranges	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	75.4% 68mg	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.26% 1.4mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Oranges	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	26.8% 2.14mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	4.3% 0.099mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31% 218mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	7.47% 276g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yam vs Oranges:

• Raw Yam has 1.3 times more Vitamin B1, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 4.9 times more Vitamin B6, 1.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin A, 1.3 times more Vitamin B9 and 3.1 times more Vitamin C than Raw Yam.
• Both Raw Yam and Raw Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Yam as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yam vs Oranges:

• Raw Yam has 4 times more Copper, 5.4 times more Iron, 2.1 times more Magnesium, 15.9 times more Manganese, 3.9 times more Phosphorus, 4.5 times more Potassium, 1.4 times more Selenium and 3.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.4 times more Calcium than Raw Yam.
• Both Raw Yam and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yam has 2.5 times more Energy, 2.4 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 18.7 times more Sugars than Raw Yam.
• Both Raw Yam as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.