Comparing Nutrients in 1 pound Oranges VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Oranges	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	7.35% 213kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	96% 125g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	3.07% 2.22g	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	28.6% 11g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	79.6% 1.03mg	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	34% 136μg	18% 72.6μg	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	268% 241mg	61% 55mg	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	5.44% 0.82mg	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	18% 181mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	76.6% 0.69mg	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	5.67% 0.45mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	73% 1.7mg	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	9.07% 63.5mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	89.4% 3039mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.6% 393g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Cooked Yam, Boiled, Drained, Or Baked:

• Raw Oranges have 1.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B9 and 4.4 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 2 times more Vitamin B3, 3.8 times more Vitamin B6, 1.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Raw Oranges as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cooked Yam, Boiled, Drained, Or Baked:

• Raw Oranges have 2.9 times more Calcium and 1.2 times more Water than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 3.4 times more Copper, 5.2 times more Iron, 1.8 times more Magnesium, 14.8 times more Manganese, 3.5 times more Phosphorus, 3.7 times more Potassium, 1.4 times more Selenium and 2.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 19.1 times more Sugars than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 2.5 times more Energy, 2.3 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.