Comparing Nutrients in 5 ounces Hawaii Mountain Yam VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Hawaii Mountain Yam	Oranges with Peel	Recommended Dietary Allowance
Energy	3.27% 95kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	17% 22g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	NA	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	9.33% 3.54g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	10% 0.13mg	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	4.96% 20μg	10.6% 42.5μg	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	4.1% 3.7mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.7% 37mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	8.98% 0.081mg	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	7.8% 0.62mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	6.9% 48mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	17.4% 593mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Hawaii Mountain Yam versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Hawaii Mountain Yam vs Oranges with Peel :

• 5 ounces of Hawaii Mountain Yam have 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B9 and 27.3 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Hawaii Mountain Yam vs Oranges with Peel :

• 5 ounces of Hawaii Mountain Yam have 1.9 times more Copper, 1.5 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.7 times more Calcium and 1.8 times more Iron than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Oranges with Peel contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Oranges with Peel contain 1.8 times more Fiber than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.