Nutrient Comparison: Navel Oranges VS Steamed Hawaii Mountain Yam with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Steamed Hawaii Mountain Yam with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Steamed Hawaii Mountain Yam with Salt:
- 14 ounces of Navel Oranges have 3.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
- While 14 oz of Steamed Hawaii Mountain Yam with Salt contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Navel Oranges.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Steamed Hawaii Mountain Yam with Salt:
- 14 ounces of Navel Oranges have 5.4 times more Calcium than Steamed Hawaii Mountain Yam with Salt.
- While 14 oz of Steamed Hawaii Mountain Yam with Salt contain 3.3 times more Copper, 3.3 times more Iron, 9.8 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium, 248 times more Sodium and 4 times more Zinc than Raw Navel Oranges.
- Both Navel Oranges and Steamed Hawaii Mountain Yam with Salt contain similar levels of Magnesium and Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- 14 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
- Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Steamed Hawaii Mountain Yam with Salt contain 1.7 times more Energy, 1.6 times more Carbohydrate and 1.9 times more Protein than Raw Navel Oranges.
- 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
- Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.