Comparing Nutrients in 1 pound 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	10.5% 304kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	57% 74g	54% 70.3g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	30% 11.3g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	11% 6.08g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.3% 1.96mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	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	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	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Oranges with Peel	Recommended Dietary Allowance
Calcium	11.8% 118mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	25% 2mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	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	22% 154mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10% 369g	10% 373g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Hawaii Mountain Yam vs Oranges with Peel :

• 1 pound of Hawaii Mountain Yam has 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Oranges with Peel .
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.