Oranges With Peel VS Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Oranges with Peel or Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Oranges with Peel vs Hawaii Mountain Yam:
- 100 calories of Oranges with Peel have 2.8 times more Vitamin B2, 2.3 times more Vitamin B9 and 29 times more Vitamin C than Hawaii Mountain Yam.
- While 100 kcal of Raw Hawaii Mountain Yam contain 1.8 times more Vitamin B6 than Raw Oranges with Peel .
- Both Oranges with Peel and Hawaii Mountain Yam provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 calories.
- Both Raw Oranges with Peel as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Oranges with Peel vs Hawaii Mountain Yam:
- 100 calories of Oranges with Peel have 2.9 times more Calcium, 1.9 times more Iron and 1.2 times more Magnesium than Hawaii Mountain Yam.
- While 100 kcal of Raw Hawaii Mountain Yam contain 1.8 times more Copper, 1.5 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Raw Oranges with Peel .
- Both Oranges with Peel and Hawaii Mountain Yam contain similar levels of Water per 100 calories.
- 100 calories of Oranges with Peel lack sufficient amounts of Zinc
- 100 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
- 100 calories of Oranges with Peel have 1.9 times more Fiber than Hawaii Mountain Yam.
- Both Oranges with Peel and Hawaii Mountain Yam offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
- Both Raw Oranges with Peel as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.