Comparing Nutrients in 300 calories Hawaii Mountain Yam VS Florida Oranges

Weight per 300 calories

• Hawaii Mountain Yam: 448g
• Florida Oranges: 652g

Hawaii Mountain Yam has 1.5 times more energy per 100g than Florida Oranges. It has low energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Hawaii Mountain Yam	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	58% 75.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	82.2% 59.6g	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	41% 15.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.8% 1.94mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	11.6% 116mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	28.3% 0.25mg	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	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.7mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	6.8% 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	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	55% 1872mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	5.93% 3.26μg	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	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	9.86% 365g	15.4% 568g	3700g per day for Men 19-50 years

Hawaii Mountain Yam VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Florida Oranges?

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

• 300 calories of Hawaii Mountain Yam have 2.4 times more Vitamin B6 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B9 and 25.2 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Florida Oranges provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 300 calories.
• Both Raw Hawaii Mountain Yam as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Hawaii Mountain Yam have 1.9 times more Copper, 3.4 times more Iron, 6.9 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.4 times more Calcium and 1.6 times more Water than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Florida Oranges contain similar levels of Magnesium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Raw Hawaii Mountain Yam as well as Raw Florida Oranges lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hawaii Mountain Yam have 1.3 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 42.9 times more Sugars and 1.4 times more Fiber than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Hawaii Mountain Yam as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.