Nutrient Comparison: Steamed Hawaii Mountain Yam with Salt VS Navel Oranges per 14 oz
Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam with Salt versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Steamed Hawaii Mountain Yam with Salt vs Navel Oranges:
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 1.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Navel Oranges.
- While 14 oz of Raw Navel Oranges contain 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 with Salt.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Steamed Hawaii Mountain Yam with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Steamed Hawaii Mountain Yam with Salt vs Navel Oranges:
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 3.3 times more Copper, 3.3 times more Iron, 9.8 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium, 248 times more Sodium and 4 times more Zinc than Navel Oranges.
- While 14 oz of Raw Navel Oranges contain 5.4 times more Calcium than Steamed Hawaii Mountain Yam with Salt.
- Both Steamed Hawaii Mountain Yam with Salt and Navel Oranges contain similar levels of Magnesium and Water per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- Both Steamed Hawaii Mountain Yam with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 1.7 times more Energy, 1.6 times more Carbohydrate and 1.9 times more Protein than Navel Oranges.
- 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
- Both Steamed Hawaii Mountain Yam with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.