Comparing Nutrients in 1 kilogram Cooked Yam, Boiled, Drained, Or Baked with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	39.3% 1140kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	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	208% 270g	119% 155g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	103% 39g	118% 45g	38g per day for Men 19-50 years
Protein	26.6% 15g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	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	40% 160μg	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	134% 121mg	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	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 140mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	65% 5.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	70% 490mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	197% 6700mg	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	163% 2440mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	19% 701g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Yam, Boiled, Drained, Or Baked with Salt VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Yam, Boiled, Drained, Or Baked with Salt 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 Cooked Yam, Boiled, Drained, Or Baked with Salt vs Oranges with Peel :

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.5 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Vitamin B2, 1.9 times more Vitamin B9 and 5.9 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one kilogram.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Yam, Boiled, Drained, Or Baked with Salt vs Oranges with Peel :

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.7 times more Copper, 1.3 times more Magnesium, 2.2 times more Phosphorus, 3.4 times more Potassium and 122 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5 times more Calcium and 1.5 times more Iron than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.8 times more Energy and 1.7 times more Carbohydrate than Oranges with Peel .
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Oranges with Peel offer comparable quantities of Fiber and Protein per one kilogram.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.