Comparing Nutrients in 7 ounces Valencia Oranges VS Yam

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Yam	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	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	13% 4.96g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Yam	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	44.7% 0.58mg	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	19.3% 77.4μg	11.4% 45.6μg	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	107% 96mg	37.7% 34mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Yam	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	39.2% 0.35mg	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	2.23% 0.18mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	34.3% 0.79mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Yam:

• 7 ounces of Valencia Oranges have 1.3 times more Vitamin B2, 1.7 times more Vitamin B9 and 2.8 times more Vitamin C than Yam.
• While 7 oz of Raw Yam contain 1.3 times more Vitamin B1, 2 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.7 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Yam:

• 7 ounces of Valencia Oranges have 2.4 times more Calcium and 1.2 times more Water than Yam.
• While 7 oz of Raw Yam contain 4.8 times more Copper, 6 times more Iron, 2.1 times more Magnesium, 17.3 times more Manganese, 3.2 times more Phosphorus, 4.6 times more Potassium and 4 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Yam lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Yam contain 2.4 times more Energy, 2.3 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Yam

What are the health benefits of Valencia Oranges compared to Yam?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve skin health, and reduce inflammation. Yams, on the other hand, are rich in vitamins, minerals, and fiber, which can support digestion, heart health, and provide sustained energy. Both are nutritious options, but Valencia oranges are particularly beneficial for their vitamin C content.

Can I lose weight easier by eating more Valencia Oranges or Yam?

Both Valencia oranges and yams can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, weight loss ultimately comes down to creating a calorie deficit, where you are burning more calories than you consume. It's important to focus on overall balanced nutrition and portion control, rather than solely relying on one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can support weight loss in a healthy and sustainable way.

Should I eat more Valencia Oranges or more Yam to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based protein sources. Both Valencia oranges and yams are nutritious options, but for muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating these plant-based protein sources into your meals along with a variety of fruits and vegetables will support muscle growth and overall health.

What is the environmental impact of producing Valencia Oranges compared to Yam?

Valencia oranges generally have a lower environmental impact compared to yams. Oranges require less water, land, and resources to grow, making them a more sustainable option. Additionally, oranges have a longer shelf life and are easier to transport, reducing food waste and emissions from transportation.