Comparing Nutrients in 300 calories Hawaii Mountain Yam VS Oranges

Weight per 300 calories

• Hawaii Mountain Yam: 448g
• Oranges: 638g

Hawaii Mountain Yam has 1.4 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Hawaii Mountain Yam or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Hawaii Mountain Yam	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	82.3% 59.7g	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	29.5% 11g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.8% 1.94mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	29.5% 0.38mg	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	15.7% 62.7μg	48% 191μg	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% 11.6mg	377% 340mg	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	6.27% 0.94mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Oranges	Recommended Dietary Allowance
Calcium	11.6% 116mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	32% 0.29mg	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	24.6% 1.97mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.7mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	6.94% 0.16mg	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	21.7% 152mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	55% 1872mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	9.86% 365g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Oranges:

• Raw Hawaii Mountain Yam has 1.2 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3 times more Vitamin B2, 3.1 times more Vitamin B9 and 29.2 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Raw Oranges have similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 300 kcal.
• Both Raw Hawaii Mountain Yam as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hawaii Mountain Yam vs Oranges:

• Raw Hawaii Mountain Yam has 1.7 times more Copper, 3.1 times more Iron, 6.8 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, more Sodium and 2.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Calcium and 1.5 times more Water than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Raw Oranges have similar amounts of Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 43 times more Sugars and 1.4 times more Fiber than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Hawaii Mountain Yam as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.