Comparing Nutrients in 7 ounces Chilled Orange Juice VS Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Chilled Orange Juice	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	25% 32.3g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	0.85% 0.62g	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	5.97% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	27.3% 0.36mg	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	9.43% 37.7μg	6.95% 27.8μg	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	74% 66.7mg	5.73% 5.16mg	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	2.65% 0.4mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	24.3% 0.22mg	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	3.22% 0.26mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	21% 0.48mg	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	4.8% 33.7mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Hawaii Mountain Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Hawaii Mountain Yam:

• 7 ounces of Chilled Orange Juice have 2.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 12.9 times more Vitamin C than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.4 times more Vitamin B6 than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Chilled Orange Juice from Concentrate as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Hawaii Mountain Yam:

• 7 oz of Raw Hawaii Mountain Yam contain 2.4 times more Calcium, 2.6 times more Copper, 3.4 times more Iron, 10.5 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 3.9 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Hawaii Mountain Yam contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 26.8 times more Sugars than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 1.4 times more Energy, 1.4 times more Carbohydrate, 8.3 times more Fiber and 2 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.