Comparing Nutrients in 500 calories Valencia OrangesVS Hawaii Mountain Yam

Weight per 500 calories

Valencia Oranges

1020g

Hawaii Mountain Yam

746g

Raw Hawaii Mountain Yam has 1.4 times more energy per unit of mass than Raw Valencia Oranges, which is low in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Hawaii Mountain Yam?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Hawaii Mountain Yam

91%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Hawaii Mountain Yam

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.16%3.06g

Fat

0.77%0.75g

3.06 gvs0.75 g

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

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1.1%0.36g

Saturated Fat

0.51%0.16g

0.36 gvs0.16 g

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

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10.2%0.16g

Omega 3

3.26%0.052g

0.16 gvs0.052 g

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

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2.64%0.45g

Omega 6

1.67%0.28g

0.45 gvs0.28 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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93%121g

Carbohydrate

94%122g

121 gvs122 g

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

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Sugars

3.2%2.3g

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

NA gvs2.3 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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67%25.5g

Fiber

49%18.7g

25.5 gvs18.7 g

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

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19%10.6g

Protein

18%10g

10.6 gvs10 g

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

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Vitamins

Valencia Orangesvs Hawaii Mountain Yam

13.6%122μg

Vitamin A

RAE, retinol activity equivalents

122 μgvsNA μg

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

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74%0.89mg

Vitamin B1

63.4%0.76mg

Thiamine

0.89 mgvs0.76 mg

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

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31.4%0.41mg

Vitamin B2

11%0.14mg

Riboflavin

0.41 mgvs0.14 mg

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

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17.5%2.8mg

Vitamin B3

22.4%3.6mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs3.6 mg

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

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51%2.55mg

Vitamin B5

64.6%3.23mg

Pantothenic acid

2.55 mgvs3.23 mg

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

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49.5%0.64mg

Vitamin B6

103%1.34mg

Pyridoxine

0.64 mgvs1.34 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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99%398μg

Vitamin B9

26%104μg

Folates and Folic Acid

398 μgvs104 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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550%495mg

Vitamin C

21.6%19.4mg

Ascorbic acid

495 mgvs19.4 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

10.4%1.57mg

Tocopherols and Tocotrienols

NA mgvs1.57 mg

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

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Vitamin K

8.7%10.4μg

Phytomenadione or phylloquinone

NA μgvs10.4 μg

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

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Minerals

Valencia Orangesvs Hawaii Mountain Yam

41%408mg

Calcium

19.4%194mg

408 mgvs194 mg

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

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42%0.38mg

Copper

91%0.82mg

0.38 mgvs0.82 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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11.5%0.92mg

Iron

41%3.3mg

0.92 mgvs3.3 mg

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

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24.3%102mg

Magnesium

21.3%89.6mg

102 mgvs89.6 mg

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

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10.2%0.23mg

Manganese

78.5%1.8mg

0.23 mgvs1.8 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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24.8%173mg

Phosphorus

36.2%254mg

173 mgvs254 mg

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

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53.7%1827mg

Potassium

92%3119mg

1827 mgvs3119 mg

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

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Selenium

9.5%5.22μg

NA μgvs5.22 μg

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

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0%0mg

Sodium

6.47%97mg

0 mgvs97 mg

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

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5.57%0.61mg

Zinc

18.3%2mg

0.61 mgvs2 mg

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

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24%881g

Water

16.4%608g

881 gvs608 g

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

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Lets compare vitamin content per 500 calories of Valencia Oranges vs Hawaii Mountain Yam:

Raw Valencia Oranges have 2.9 times more Vitamin B2, 3.8 times more Vitamin B9 and 25.5 times more Vitamin C than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Hawaii Mountain Yam have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Valencia Oranges as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Hawaii Mountain Yam:

Raw Valencia Oranges have 2.1 times more Calcium and 1.4 times more Water than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 2.2 times more Copper, 3.6 times more Iron, 7.7 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Hawaii Mountain Yam have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 3.1 times more Omega 3 and 1.4 times more Fiber than Raw Hawaii Mountain Yam.
Both Raw Valencia Oranges and Raw Hawaii Mountain Yam have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Valencia Oranges as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Hawaii Mountain Yam

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Hawaii Mountain Yam?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: