Comparing Nutrients in 100 calories Yam VS Oranges

Weight per 100 calories

• Yam: 84.7g
• Oranges: 213g

Yam has 2.5 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Yam or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Oranges	7%	2%	91%

Macro Nutrients

	Yam	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.098% 0.031g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.23% 0.038g	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	19.2% 25g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	27.4% 20g	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	9.14% 3.47g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Yam	Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.93μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.92% 0.47mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	9.8% 0.13mg	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	4.87% 19.5μg	16% 64μg	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	16% 14.5mg	126% 113mg	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	1.98% 0.3mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.62% 1.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Oranges	Recommended Dietary Allowance
Calcium	1.44% 14.4mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	10.6% 0.096mg	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	5.72% 0.46mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	4.24% 17.8mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	2.3% 0.053mg	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	6.66% 46.6mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	20.3% 692mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	1.08% 0.59μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.63mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.85% 0.2mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	1.6% 59g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Yam vs Oranges:

• Raw Yam has 1.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.9 times more Vitamin A, 2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B9, 7.8 times more Vitamin C and 1.3 times more Vitamin E than Raw Yam.
• Both Raw Yam as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Yam vs Oranges:

• Raw Yam has 1.6 times more Copper, 2.2 times more Iron, 6.3 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5.9 times more Calcium, 1.8 times more Selenium and 3.1 times more Water than Raw Yam.
• Both Raw Yam and Raw Oranges have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges contain 46.9 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Raw Yam.
• Both Raw Yam and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Yam as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.