Comparing Nutrients in 500 calories Valencia Oranges VS Yam

Weight per 500 calories

• Valencia Oranges: 1020g
• Yam: 424g

Raw Yam has 2.4 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Yam?

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Yam	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	3.18% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	2.92% 2.1g	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	67% 25.5g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	19% 10.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Yam	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	3.3% 29.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	96% 1.24mg	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	99% 398μg	24.4% 97μg	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	550% 495mg	80.5% 72.5mg	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	NA	9.9% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.12% 9.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Yam	Recommended Dietary Allowance
Calcium	41% 408mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	84% 0.75mg	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	11.5% 0.92mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	73% 1.7mg	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	24.8% 173mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	102% 3458mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	9.24% 1mg	11mg per day for Men 19-50 years
Water	24% 881g	7.97% 295g	3700g per day for Men 19-50 years

Valencia Oranges VS Yam Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Yam?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Yam:

• 500 calories of Valencia Oranges have 4.1 times more Vitamin A, 1.9 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B5, 4.1 times more Vitamin B9 and 6.8 times more Vitamin C than Yam.
• While 500 kcal of Raw Yam contain 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Yam provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Yam have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Yam:

• 500 calories of Valencia Oranges have 5.7 times more Calcium and 3 times more Water than Yam.
• While 500 kcal of Raw Yam contain 2 times more Copper, 2.5 times more Iron, 7.2 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Potassium than Raw Valencia Oranges.
• Both Valencia Oranges and Yam contain similar levels of Magnesium per 500 calories.
• 500 calories of Yam lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Raw Yam lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 3.2 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Yam.
• Both Valencia Oranges and Yam offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Yam provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Raw Yam provide inadequate amounts of Omega 6 in 500 calories.