Nutrient Comparison: Hawaii Mountain Yam VS Oranges with Peel per 14 oz
Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam 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 Hawaii Mountain Yam vs Oranges with Peel :
- 14 ounces of Hawaii Mountain Yam have 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B9 and 27.3 times more Vitamin C than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Oranges with Peel :
- 14 ounces of Hawaii Mountain Yam have 1.9 times more Copper, 1.5 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Zinc than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 2.7 times more Calcium and 1.8 times more Iron than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Oranges with Peel contain similar levels of Magnesium and Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Oranges with Peel contain 1.8 times more Fiber than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
- Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.