Comparing Nutrients in 7 ounces Fresh Orange juice VS Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Fresh Orange juice	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	16% 20.6g	25% 32.3g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.97% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	15% 59.5μg	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	110% 99mg	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	0.53% 0.079mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh 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	9.7% 0.087mg	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	4.96% 0.4mg	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	1.2% 0.028mg	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	11.7% 397mg	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	0.13% 2mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Hawaii Mountain Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh 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 Fresh Orange juice vs Hawaii Mountain Yam:

• 7 ounces of Fresh Orange juice have 1.6 times more Vitamin B2, 2.1 times more Vitamin B9 and 19.2 times more Vitamin C than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 2.3 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Hawaii Mountain Yam provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Orange juice 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 Fresh Orange juice vs Hawaii Mountain Yam:

• 7 oz of Raw Hawaii Mountain Yam contain 2.4 times more Calcium, 2.5 times more Copper, 2.2 times more Iron, 17.3 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium and 5.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Hawaii Mountain Yam contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice 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 Fresh Orange juice have 27.1 times more Sugars than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 1.5 times more Energy, 1.6 times more Carbohydrate, 12.5 times more Fiber and 1.9 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.