Nutrient Comparison: Florida Oranges VS Steamed Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Florida Oranges 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 Florida Oranges vs Steamed Hawaii Mountain Yam:
- 14 ounces of Florida Oranges have 2.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 1.9 times more Vitamin B5 and 4.1 times more Vitamin B6 than Raw Florida Oranges.
- Both Florida Oranges and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Raw Florida Oranges as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Florida Oranges vs Steamed Hawaii Mountain Yam:
- 14 ounces of Florida Oranges have 5.4 times more Calcium than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 3.3 times more Copper, 4.8 times more Iron, 11.8 times more Manganese, 3.3 times more Phosphorus, 2.9 times more Potassium and 4 times more Zinc than Raw Florida Oranges.
- Both Florida Oranges and Steamed Hawaii Mountain Yam contain similar levels of Magnesium and Water per 14 ounces.
- 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
- 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- Both Raw Florida Oranges as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Steamed Hawaii Mountain Yam contain 1.8 times more Energy, 1.7 times more Carbohydrate and 2.5 times more Protein than Raw Florida Oranges.
- 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
- Both Raw Florida Oranges as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.