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Comparing Nutrients in 100 calories Hawaii Mountain YamVS Oranges

Weight per 100 calories

Hawaii Mountain Yam
149g
Oranges
213g

Hawaii Mountain Yam has 1.4 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Hawaii Mountain Yam
8%
1%
91%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

Hawaii Mountain Yamvs Oranges
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g
Fat
0.26%0.26g
0.15 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.033g
Saturated Fat
0.1%0.032g
0.033 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.65%0.01g
Omega 3
0.93%0.015g
0.01 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.33%0.057g
Omega 6
0.23%0.038g
0.057 gvs0.038 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.7%24.3g
Carbohydrate
19.2%25g
24.3 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.64%0.46g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.46 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.8%3.73g
Fiber
13.4%5.1g
3.73 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
3.57%2g
Protein
3.57%2g
2 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Hawaii Mountain Yamvs Oranges
NA
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
NA μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12.7%0.15mg
Vitamin B1
15.4%0.19mg
Thiamine
0.15 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.2%0.028mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.028 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.5%0.72mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
0.72 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.65mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.65 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.6%0.27mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.27 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.22%21μg
Vitamin B9
16%64μg
Folates and Folic Acid
21 μgvs64 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.3%3.9mg
Vitamin C
126%113mg
Ascorbic acid
3.9 mgvs113 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.1%0.31mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
0.31 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.74%2.1μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.1 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Hawaii Mountain Yamvs Oranges
3.9%39mg
Calcium
8.5%85mg
39 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.2%0.16mg
Copper
10.6%0.096mg
0.16 mgvs0.096 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.2%0.66mg
Iron
2.66%0.21mg
0.66 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.26%18mg
Magnesium
5.07%21.3mg
18 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.7%0.36mg
Manganese
2.3%0.053mg
0.36 mgvs0.053 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.25%50.7mg
Phosphorus
4.26%29.8mg
50.7 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.3%624mg
Potassium
11.3%385mg
624 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.9%1.04μg
Selenium
1.93%1.06μg
1.04 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.3%19.4mg
Sodium
0%0mg
19.4 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.66%0.4mg
Zinc
1.35%0.15mg
0.4 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.3%122g
Water
5%185g
122 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs Oranges:
Comparing minerals per 100 calories for Hawaii Mountain Yam vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Hawaii Mountain YamVS Steamed Hawaii Mountain YamOrangesVS Steamed Hawaii Mountain YamHawaii Mountain YamVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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