Comparing Nutrients in 1 pound Steamed Hawaii Mountain Yam VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Steamed Hawaii Mountain Yam	Oranges with Peel	Recommended Dietary Allowance
Energy	13% 372kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	53.7% 20.4g	38g per day for Men 19-50 years
Protein	14% 7.85g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	32.4% 0.42mg	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	13.6% 54.4μg	34% 136μg	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	0% 0mg	358% 322mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	28.7% 0.26mg	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	24.4% 1.95mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	26% 181mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.46% 350g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Steamed Hawaii Mountain Yam has 1.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Oranges with Peel provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Steamed Hawaii Mountain Yam as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Steamed Hawaii Mountain Yam has 2.3 times more Copper, 1.8 times more Phosphorus, 2.5 times more Potassium and 2.9 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 8.8 times more Calcium, 1.9 times more Iron and 1.4 times more Magnesium than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Oranges with Peel contain similar levels of Water per one pound.
• 1 pound of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Steamed Hawaii Mountain Yam as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Hawaii Mountain Yam has 1.3 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Protein than Oranges with Peel .
• Both Steamed Hawaii Mountain Yam as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.