Comparing Nutrients in 300 calories Steamed Hawaii Mountain Yam with SaltVS Navel Oranges
Weight per 300 calories
Steamed Hawaii Mountain Yam with Salt
366g
Navel Oranges
612g
Steamed Hawaii Mountain Yam with Salt has 1.7 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.
Discover which food has more nutrients per 300 calories - Steamed Hawaii Mountain Yam with Salt or Navel Oranges?
Steamed Hawaii Mountain Yam With Salt VS Navel Oranges Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Steamed Hawaii Mountain Yam with Salt or Navel Oranges?
Lets compare vitamin content per 300 calories of Steamed Hawaii Mountain Yam with Salt vs Navel Oranges:
300 calories of Steamed Hawaii Mountain Yam with Salt have 1.6 times more Vitamin B6 than Navel Oranges.
While 300 kcal of Raw Navel Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 6.1 times more Vitamin B2, 5.5 times more Vitamin B3, 4.7 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Navel Oranges provide similar amounts of Vitamin B5 per 300 calories.
300 calories of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Steamed Hawaii Mountain Yam with Salt vs Navel Oranges:
300 calories of Steamed Hawaii Mountain Yam with Salt have 2 times more Copper, 2 times more Iron, 5.8 times more Manganese, 1.8 times more Potassium, 148.2 times more Sodium and 2.4 times more Zinc than Navel Oranges.
While 300 kcal of Raw Navel Oranges contain 9 times more Calcium, 1.8 times more Magnesium and 1.9 times more Water than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Navel Oranges contain similar levels of Phosphorus per 300 calories.
300 calories of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
300 calories of Navel Oranges lack sufficient amounts of Zinc
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
Both Steamed Hawaii Mountain Yam with Salt and Raw Navel Oranges have similar amounts of macro-nutrients per 300 kcal
Both Steamed Hawaii Mountain Yam with Salt and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.