Nutrient Comparison: Canned Orange Juice VS Steamed Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Steamed Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Steamed Hawaii Mountain Yam:
- 14 ounces of Canned Orange Juice have 2 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 2.2 times more Vitamin B1, 2.7 times more Vitamin B5 and 6.7 times more Vitamin B6 than Unsweetened Canned Orange Juice.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin C
- Both Unsweetened Canned Orange Juice as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Orange Juice vs Steamed Hawaii Mountain Yam:
- 14 oz of Steamed Hawaii Mountain Yam contain 5.9 times more Copper, 4.3 times more Iron, 13.5 times more Manganese, 2.4 times more Phosphorus, 2.7 times more Potassium and 8 times more Zinc than Unsweetened Canned Orange Juice.
- Both Canned Orange Juice and Steamed Hawaii Mountain Yam contain similar levels of Magnesium and Water per 14 ounces.
- 14 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
- Both Unsweetened Canned Orange Juice as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Steamed Hawaii Mountain Yam contain 1.7 times more Energy, 1.8 times more Carbohydrate and 2.5 times more Protein than Unsweetened Canned Orange Juice.
- 14 ounces of Canned Orange Juice provide inadequate amounts of Energy and Protein
- Both Unsweetened Canned Orange Juice as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.