Nutrient Comparison: Hawaii Mountain Yam VS Florida Oranges per 14 oz
Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Florida Oranges:
- 14 ounces of Hawaii Mountain Yam have 1.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.5 times more Vitamin B6 than Florida Oranges.
- While 14 oz of Raw Florida Oranges contain 2.1 times more Vitamin B2 and 17.3 times more Vitamin C than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw Hawaii Mountain Yam as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Florida Oranges:
- 14 ounces of Hawaii Mountain Yam have 2.8 times more Copper, 4.9 times more Iron, 10.1 times more Manganese, 2.8 times more Phosphorus, 2.5 times more Potassium and 3.4 times more Zinc than Florida Oranges.
- While 14 oz of Raw Florida Oranges contain 1.7 times more Calcium than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Florida Oranges contain similar levels of Magnesium and Water per 14 ounces.
- 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
- Both Raw Hawaii Mountain Yam as well as Raw Florida Oranges lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Hawaii Mountain Yam have 1.5 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Protein than Florida Oranges.
- While 14 oz of Raw Florida Oranges contain 29.5 times more Sugars than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Florida Oranges offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
- Both Raw Hawaii Mountain Yam as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.