Comparing Nutrients in 14 ounces Valencia OrangesVS Hawaii Mountain Yam

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Hawaii Mountain Yam

91%

14 oz ▼

Macro Nutrients

Valencia Orangesvs Hawaii Mountain Yam

6.7%194kcal

Energy

9.17%266kcal

194 kcalvs266 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.23%1.2g

Fat

0.41%0.4g

1.2 gvs0.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g

Saturated Fat

0.27%0.087g

0.14 gvs0.087 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.97%0.064g

Omega 3

1.74%0.028g

0.064 gvs0.028 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.17g

Omega 6

0.89%0.15g

0.17 gvs0.15 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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36.3%47g

Carbohydrate

49.8%64.7g

47 gvs64.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1.7%1.23g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.23 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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26%9.92g

Fiber

26%9.92g

9.92 gvs9.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.37%4.13g

Protein

9.5%5.3g

4.13 gvs5.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Hawaii Mountain Yam

5.3%47.6μg

Vitamin A

RAE, retinol activity equivalents

47.6 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg

Vitamin B1

33.7%0.4mg

Thiamine

0.35 mgvs0.4 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg

Vitamin B2

5.8%0.075mg

Riboflavin

0.16 mgvs0.075 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.8%1.1mg

Vitamin B3

12%1.9mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%0.99mg

Vitamin B5

34.4%1.7mg

Pantothenic acid

0.99 mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.2%0.25mg

Vitamin B6

54.6%0.71mg

Pyridoxine

0.25 mgvs0.71 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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38.7%155μg

Vitamin B9

14%55.6μg

Folates and Folic Acid

155 μgvs55.6 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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214%192mg

Vitamin C

11.5%10.3mg

Ascorbic acid

192 mgvs10.3 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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Vitamin E

5.56%0.83mg

Tocopherols and Tocotrienols

NA mgvs0.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

4.63%5.56μg

Phytomenadione or phylloquinone

NA μgvs5.56 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Hawaii Mountain Yam

16%159mg

Calcium

10.3%103mg

159 mgvs103 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.3%0.15mg

Copper

48.5%0.44mg

0.15 mgvs0.44 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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4.47%0.36mg

Iron

22%1.75mg

0.36 mgvs1.75 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

11.3%47.6mg

39.7 mgvs47.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.97%0.091mg

Manganese

41.8%0.96mg

0.091 mgvs0.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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9.64%67.5mg

Phosphorus

19.3%135mg

67.5 mgvs135 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%710mg

Potassium

48.8%1659mg

710 mgvs1659 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

5.05%2.78μg

NA μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

3.44%51.6mg

0 mgvs51.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.16%0.24mg

Zinc

9.74%1.07mg

0.24 mgvs1.07 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.26%343g

Water

8.74%323g

343 gvs323 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Valencia Oranges vs Hawaii Mountain Yam:

Raw Valencia Oranges have 2.1 times more Vitamin B2, 2.8 times more Vitamin B9 and 18.7 times more Vitamin C than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Hawaii Mountain Yam have similar amounts of Vitamin B1 per 14 oz.
Both Raw Valencia Oranges as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Hawaii Mountain Yam:

Raw Valencia Oranges have 1.5 times more Calcium than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 3 times more Copper, 4.9 times more Iron, 10.5 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 4.5 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Hawaii Mountain Yam have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Valencia Oranges have 2.3 times more Omega 3 than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 1.4 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Hawaii Mountain Yam have similar amounts of Fiber per 14 oz.
Both Raw Valencia Oranges as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Valencia OrangesVS Navel OrangesHawaii Mountain YamVS Navel OrangesValencia OrangesVS Steamed Hawaii Mountain YamHawaii Mountain YamVS Steamed Hawaii Mountain Yam

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Comparing Nutrients in 14 ounces Valencia OrangesVS Hawaii Mountain Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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