Comparing Nutrients in 1 pound Yam VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Yam	Valencia Oranges	Recommended Dietary Allowance
Energy	18.5% 535kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	97% 126g	41.5% 54g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	49% 18.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	12.4% 6.94g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Yam	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	22% 0.29mg	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	26% 104μg	44.2% 177μg	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	86% 77.6mg	244% 220mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.7% 77mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	18.6% 0.17mg	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	30.6% 2.45mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	4.54% 0.1mg	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	35.6% 249mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	109% 3701mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	8.53% 316g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Yam vs Valencia Oranges:

• Raw Yam has 1.3 times more Vitamin B1, 2 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin A, 1.7 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Yam.
• Both Raw Yam and Raw Valencia Oranges have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Yam as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Yam vs Valencia Oranges:

• Raw Yam has 4.8 times more Copper, 6 times more Iron, 2.1 times more Magnesium, 17.3 times more Manganese, 3.2 times more Phosphorus, 4.6 times more Potassium and 4 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Calcium than Raw Yam.
• Both Raw Yam and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Yam has 2.4 times more Energy, 2.3 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Omega 3 than Raw Yam.
• Both Raw Yam as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.