Comparing Nutrients in 7 ounces Navel Oranges VS Steamed Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Navel Oranges	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	32% 0.41mg	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	17% 67.5μg	5.95% 24μg	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	130% 117mg	0% 0mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.4% 0.26mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	24.4% 0.56mg	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	6.52% 45.6mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Steamed Hawaii Mountain Yam per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Steamed Hawaii Mountain Yam:

• 7 ounces of Navel Oranges have 3.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
• While 7 oz of Steamed Hawaii Mountain Yam contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Navel Oranges.
• 7 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Steamed Hawaii Mountain Yam:

• 7 ounces of Navel Oranges have 5.4 times more Calcium than Steamed Hawaii Mountain Yam.
• While 7 oz of Steamed Hawaii Mountain Yam contain 3.3 times more Copper, 3.3 times more Iron, 9.8 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium and 4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Steamed Hawaii Mountain Yam contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Steamed Hawaii Mountain Yam contain 1.7 times more Energy, 1.6 times more Carbohydrate and 1.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.