Comparing Nutrients in 1 kilogram Hawaii Mountain Yam VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Hawaii Mountain Yam	Oranges with Peel	Recommended Dietary Allowance
Energy	23% 670kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	119% 155g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	NA	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	65.8% 25g	118% 45g	38g per day for Men 19-50 years
Protein	24% 13.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	71.5% 0.93mg	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	35% 140μg	75% 300μg	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	29% 26mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Oranges with Peel	Recommended Dietary Allowance
Calcium	26% 260mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	63.3% 0.57mg	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	55% 4.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	NA	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	48.6% 340mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22% 814g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Hawaii Mountain Yam versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hawaii Mountain Yam vs Oranges with Peel :

• 1 kilogram of Hawaii Mountain Yam has 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.6 times more Vitamin B2, 2.1 times more Vitamin B9 and 27.3 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Hawaii Mountain Yam vs Oranges with Peel :

• 1 kilogram of Hawaii Mountain Yam has 1.9 times more Copper, 1.5 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.7 times more Calcium and 1.8 times more Iron than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Oranges with Peel contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 1.8 times more Fiber than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.