Comparing Nutrients in 7 ounces Florida Oranges VS Yam

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Yam	5%	1%	94%

Macro Nutrients

	Florida Oranges	Yam	Recommended Dietary Allowance
Energy	3.15% 91kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Yam	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Yam	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.07% 0.048mg	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	3.4% 24mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.44% 0.16mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida 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 Florida Oranges vs Yam:

• 7 ounces of Florida Oranges have 1.3 times more Vitamin B2 and 2.6 times more Vitamin C than Yam.
• While 7 oz of Raw Yam contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 5.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Yam provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Raw Florida Oranges as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Yam:

• 7 ounces of Florida Oranges have 2.5 times more Calcium and 1.3 times more Water than Yam.
• While 7 oz of Raw Yam contain 4.6 times more Copper, 6 times more Iron, 2.1 times more Magnesium, 16.5 times more Manganese, 4.6 times more Phosphorus, 4.8 times more Potassium and 3 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Yam lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Yam lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 18.3 times more Sugars than Yam.
• While 7 oz of Raw Yam contain 2.6 times more Energy, 2.4 times more Carbohydrate, 1.7 times more Fiber and 2.2 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Yam

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

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and helps regulate blood sugar levels. Yams, on the other hand, are rich in vitamin A, which is important for vision and immune function. They also provide complex carbohydrates for sustained energy. Both Florida oranges and yams are nutritious options that can be included in a balanced vegan diet.

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

Both Florida 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 dietary patterns and portion sizes rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, is key for successful and sustainable weight loss.

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

To gain more muscles while training consistently, it's important to focus on consuming a balanced diet that includes a variety of plant-based foods. Both Florida oranges and yams can be beneficial for muscle growth. Oranges are a good source of vitamin C, which can help with collagen production and muscle repair. Yams are rich in complex carbohydrates, which provide energy for your workouts and support muscle recovery. Including both in your diet can help you achieve your muscle-building goals.

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

The environmental impact of producing Florida oranges is generally higher than producing yams. Oranges require more water, pesticides, and fertilizers to grow, leading to increased water usage and potential soil contamination. Yams, on the other hand, are a hardy crop that requires less water and fewer inputs to cultivate, making them a more sustainable option in terms of environmental impact.