Comparing Nutrients in 300 calories Yam VS Oranges

Weight per 300 calories

• Yam: 254g
• Oranges: 638g

Yam has 2.5 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Oranges	7%	2%	91%

Macro Nutrients

	Yam	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	54.5% 71g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	27.4% 10.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Yam	Oranges	Recommended Dietary Allowance
Vitamin A	1.98% 17.8μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.3% 0.74mg	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	14.6% 58.5μg	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	48.3% 43.5mg	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	5.93% 0.89mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.87% 5.85μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Oranges	Recommended Dietary Allowance
Calcium	4.32% 43.2mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	17% 1.37mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.4mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	44% 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	20% 140mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.78μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	4.8% 177g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Yam has 1.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.9 times more Vitamin A, 2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B9, 7.8 times more Vitamin C and 1.3 times more Vitamin E than Raw Yam.
• Both Raw Yam as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yam vs Oranges:

• Raw Yam has 1.6 times more Copper, 2.2 times more Iron, 6.3 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5.9 times more Calcium, 1.8 times more Selenium and 3.1 times more Water than Raw Yam.
• Both Raw Yam and Raw Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 46.9 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Raw Yam.
• Both Raw Yam and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Yam as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.