Nutrient Comparison: Steamed Hawaii Mountain Yam with Salt VS Oranges with Peel per 14 oz
Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam with Salt versus 14 oz of Oranges with Peel 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 Oranges with Peel :
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 1.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
- Both Steamed Hawaii Mountain Yam with Salt and Oranges with Peel provide similar amounts of Vitamin B1 per 14 ounces.
- 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 Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Steamed Hawaii Mountain Yam with Salt vs Oranges with Peel :
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 2.3 times more Copper, 1.8 times more Phosphorus, 2.5 times more Potassium, 124 times more Sodium and 2.9 times more Zinc than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 8.8 times more Calcium, 1.9 times more Iron and 1.4 times more Magnesium than Steamed Hawaii Mountain Yam with Salt.
- Both Steamed Hawaii Mountain Yam with Salt and Oranges with Peel contain similar levels of Water per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- Both Steamed Hawaii Mountain Yam with Salt as well as Raw Oranges with Peel 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 1.3 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Protein than Oranges with Peel .
- Both Steamed Hawaii Mountain Yam with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.