Nutrient Comparison: Navel Oranges VS Cooked Yam, Boiled, Drained, Or Baked with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 14 ounces of Navel Oranges have 1.8 times more Vitamin B2, 2.1 times more Vitamin B9 and 4.9 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Navel Oranges.
- Both Navel Oranges and Cooked Yam, Boiled, Drained, Or Baked with Salt provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin E
- Both Raw Navel Oranges as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 14 ounces of Navel Oranges have 3.1 times more Calcium and 1.2 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 3.9 times more Copper, 4 times more Iron, 1.6 times more Magnesium, 12.8 times more Manganese, 2.1 times more Phosphorus, 4 times more Potassium and 244 times more Sodium than Raw Navel Oranges.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium
- Both Raw Navel Oranges as well as Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 17.3 times more Sugars than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 2.3 times more Energy, 2.2 times more Carbohydrate, 1.8 times more Fiber and 1.6 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 Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.