Comparing Nutrients in 1 pound Hawaii Mountain Yam VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Hawaii Mountain Yam	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.5% 304kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	36.3% 47g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	30% 11.3g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	11% 6.08g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.3% 1.96mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	14% 0.18mg	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	16% 63.5μg	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	13% 11.8mg	252% 227mg	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	6.35% 0.95mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Fresh Orange juice	Recommended Dietary Allowance
Calcium	11.8% 118mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	22% 0.2mg	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	25% 2mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	2.76% 0.064mg	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	22% 154mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10% 369g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Hawaii Mountain Yam versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Hawaii Mountain Yam vs Fresh Orange juice:

• 1 pound of Hawaii Mountain Yam has 1.2 times more Vitamin B3, 2.3 times more Vitamin B5 and 4.5 times more Vitamin B6 than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.6 times more Vitamin B2, 2.1 times more Vitamin B9 and 19.2 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Fresh Orange juice provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Hawaii Mountain Yam vs Fresh Orange juice:

• 1 pound of Hawaii Mountain Yam has 2.4 times more Calcium, 2.5 times more Copper, 2.2 times more Iron, 17.3 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium and 5.4 times more Zinc than Fresh Orange juice.
• Both Hawaii Mountain Yam and Fresh Orange juice contain similar levels of Magnesium and Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Hawaii Mountain Yam as well as Raw Orange juice lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hawaii Mountain Yam has 1.5 times more Energy, 1.6 times more Carbohydrate, 12.5 times more Fiber and 1.9 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 27.1 times more Sugars than Raw Hawaii Mountain Yam.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Hawaii Mountain Yam as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.