Comparing Nutrients in 300 calories Yam VS Navel Oranges

Weight per 300 calories

• Yam: 254g
• Navel Oranges: 612g

Yam has 2.4 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Yam	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.83% 0.14g	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	59% 76.8g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	27.4% 10.4g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Yam	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.98% 17.8μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	16.3% 2.6mg	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	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	4.32% 43.2mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	26.5% 0.24mg	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	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.4mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	7.7% 0.18mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	4.8% 177g	14.2% 526g	3700g per day for Men 19-50 years

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

• Raw Yam has 1.5 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.1 times more Vitamin A, 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 3.6 times more Vitamin B9 and 8.3 times more Vitamin C than Raw Yam.
• Both Raw Yam and Raw Navel Oranges have similar amounts of Vitamin E per 300 kcal.
• Both Raw Yam as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yam vs Navel Oranges:

• Raw Yam has 1.9 times more Copper, 1.7 times more Iron, 5.7 times more Manganese, 2 times more Potassium, more Selenium and 1.2 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Calcium, 1.3 times more Magnesium and 3 times more Water than Raw Yam.
• Both Raw Yam and Raw Navel Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges contain 1.8 times more Omega 3, 40.9 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Raw Yam.
• Both Raw Yam and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Yam as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.