Comparing Nutrients in 5 ounces Florida Oranges VS Hawaii Mountain Yam

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	17.8% 23g	130g per day for Men 19-50 years
Sugars	18% 13g	0.61% 0.44g	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	8.95% 3.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	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	4.36% 0.057mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	19.5% 0.25mg	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	6.02% 24μg	4.96% 20μg	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	71% 63.8mg	4.1% 3.7mg	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	1.7% 0.26mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	17.3% 0.16mg	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	1.6% 0.13mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	15% 0.34mg	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	2.43% 17mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	17.4% 593mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Hawaii Mountain Yam per 5 oz

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

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

• 5 ounces of Florida Oranges have 2.1 times more Vitamin B2, 1.2 times more Vitamin B9 and 17.3 times more Vitamin C than Hawaii Mountain Yam.
• While 5 oz of Raw Hawaii Mountain Yam contain 1.7 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Hawaii Mountain Yam 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 Florida Oranges as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Florida Oranges have 1.7 times more Calcium than Hawaii Mountain Yam.
• While 5 oz of Raw Hawaii Mountain Yam contain 2.8 times more Copper, 4.9 times more Iron, 10.1 times more Manganese, 2.8 times more Phosphorus, 2.5 times more Potassium and 3.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Hawaii Mountain Yam contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 29.5 times more Sugars than Hawaii Mountain Yam.
• While 5 oz of Raw Hawaii Mountain Yam contain 1.5 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Hawaii Mountain Yam offer comparable quantities of Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in five ounces.