Comparing Nutrients in 100 grams 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	1.7% 49kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	15.4% 20g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	NA	38g per day for Men 19-50 years
Protein	1.63% 0.91g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.08% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	16% 0.21mg	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	8.5% 34μg	3% 12μg	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	65.7% 59mg	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	1% 0.15mg	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	4.3% 43mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	14.3% 0.13mg	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	1.63% 0.13mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	12.3% 0.28mg	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	3.3% 23mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	14.6% 495mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Steamed Hawaii Mountain Yam per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Steamed Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Steamed Hawaii Mountain Yam:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Steamed Hawaii Mountain Yam:

• 100 grams of Navel Oranges have 5.4 times more Calcium than Steamed Hawaii Mountain Yam.
• While 100 g 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 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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.
• 100 grams 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 100 grams.