Nutrient Comparison: Oranges with Peel VS Steamed Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel 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 Oranges with Peel vs Steamed Hawaii Mountain Yam:
- 14 ounces of Oranges with Peel have 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 1.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
- Both Oranges with Peel 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 Oranges with Peel as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Steamed Hawaii Mountain Yam:
- 14 ounces of Oranges with Peel have 8.8 times more Calcium, 1.9 times more Iron and 1.4 times more Magnesium than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 2.3 times more Copper, 1.8 times more Phosphorus, 2.5 times more Potassium and 2.9 times more Zinc than Raw Oranges with Peel .
- Both Oranges with Peel and Steamed Hawaii Mountain Yam contain similar levels of Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- Both Raw Oranges with Peel 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 1.3 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Protein than Raw Oranges with Peel .
- Both Raw Oranges with Peel as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.