Nutrient Comparison: Oranges with Peel VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oranges with Peel vs Yam:
- 14 ounces of Oranges with Peel have 1.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 4.2 times more Vitamin C than Yam.
- While 14 oz of Raw Yam contain 3.2 times more Vitamin B6 than Raw Oranges with Peel .
- Both Oranges with Peel and Yam provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 ounces.
- Both Raw Oranges with Peel as well as Raw Yam have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Yam:
- 14 ounces of Oranges with Peel have 4.1 times more Calcium and 1.5 times more Iron than Yam.
- While 14 oz of Raw Yam contain 3.1 times more Copper, 1.5 times more Magnesium, 2.5 times more Phosphorus, 4.2 times more Potassium and 2.2 times more Zinc than Raw Oranges with Peel .
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- 14 ounces of Yam lack sufficient amounts of Calcium
- Both Raw Oranges with Peel as well as Raw Yam lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Yam contain 1.9 times more Energy and 1.8 times more Carbohydrate than Raw Oranges with Peel .
- Both Oranges with Peel and Yam offer comparable quantities of Fiber and Protein per 14 ounces.
- Both Raw Oranges with Peel as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.