Comparing Nutrients in 7 ounces Valencia Oranges VS Yautia

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Yautia	6%	3%	91%

Macro Nutrients

	Valencia Oranges	Yautia	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	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	36% 47g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Yautia	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	36% 0.47mg	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	8.43% 33.7μg	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	11.5% 10.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Yautia	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	56.7% 0.51mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	16% 0.37mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	35% 1187mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Yautia per 7 oz

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

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

• 7 ounces of Valencia Oranges have 2.3 times more Vitamin B9 and 9.3 times more Vitamin C than Yautia .
• While 7 oz of Raw Yautia contain 2.4 times more Vitamin B3 and 3.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Yautia provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Yautia have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Yautia :

• 7 ounces of Valencia Oranges have 4.4 times more Calcium than Yautia .
• While 7 oz of Raw Yautia contain 6.9 times more Copper, 10.9 times more Iron, 2.4 times more Magnesium, 8.1 times more Manganese, 3 times more Phosphorus, 3.3 times more Potassium and 8.3 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Yautia lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.7 times more Fiber than Yautia .
• While 7 oz of Raw Yautia contain 2 times more Energy, 2 times more Carbohydrate and 1.4 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Valencia Oranges VS Yautia

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

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and reduce inflammation. Yautia, on the other hand, is a starchy root vegetable that provides fiber, vitamins, and minerals like potassium. Both foods offer unique health benefits, but Valencia oranges are lower in calories and higher in vitamin C compared to yautia.

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

Both Valencia oranges and yautia can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, meaning you need to consume fewer calories than you burn. In this case, Valencia oranges may be a better choice for weight loss as they are lower in calories compared to yautia. One medium-sized Valencia orange contains around 60-70 calories, while one cup of cooked yautia contains around 140 calories. Incorporating a variety of fruits and vegetables, including Valencia oranges, into your diet can help you feel full and satisfied while keeping your calorie intake in check. Remember to also focus on overall balanced nutrition, regular physical activity, and portion control for successful and sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and essential vitamins and minerals. Valencia oranges are a good source of vitamin C and fiber, but they are not particularly high in protein or other nutrients that support muscle growth. Yautia, on the other hand, is a starchy root vegetable that can provide carbohydrates for energy but also lacks significant protein content. For muscle growth, it is recommended to include plant-based protein sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet. Additionally, incorporating a variety of fruits and vegetables, including Valencia oranges, can help provide essential vitamins, minerals, and antioxidants to support overall health and performance. Ultimately, focusing on a well-rounded plant-based diet that includes a variety of protein sources and nutrient-dense foods will be more beneficial for muscle growth than solely relying on Valencia oranges or yautia.

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

Valencia oranges have a higher environmental impact compared to yautia due to factors such as water usage, pesticide use, transportation emissions, and land use. Yautia, a root vegetable, typically requires less water and pesticides to grow, making it a more environmentally friendly option.