Comparing Nutrients in 300 calories Canned Orange JuiceVS Steamed Hawaii Mountain Yam
Weight per 300 calories
Canned Orange Juice
638g
Steamed Hawaii Mountain Yam
366g
Steamed Hawaii Mountain Yam has 1.7 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is average in comparison to other foods. Canned Orange Juice having low energy density.
Discover which food has more nutrients per 300 calories - Canned Orange Juice or Steamed Hawaii Mountain Yam?
Canned Orange Juice VS Steamed Hawaii Mountain Yam Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Canned Orange Juice or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 300 calories of Canned Orange Juice vs Steamed Hawaii Mountain Yam:
300 calories of Canned Orange Juice have more Vitamin A, 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 3.5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
While 300 kcal of Steamed Hawaii Mountain Yam contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B5 and 3.9 times more Vitamin B6 than Unsweetened Canned Orange Juice.
300 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
Both Unsweetened Canned Orange Juice as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Canned Orange Juice vs Steamed Hawaii Mountain Yam:
300 calories of Canned Orange Juice have 2.2 times more Calcium, 1.7 times more Magnesium and 2 times more Water than Steamed Hawaii Mountain Yam.
While 300 kcal of Steamed Hawaii Mountain Yam contain 3.4 times more Copper, 2.5 times more Iron, 7.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 4.6 times more Zinc than Unsweetened Canned Orange Juice.
300 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc
300 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
Both Unsweetened Canned Orange Juice as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 kcal of Steamed Hawaii Mountain Yam contain 1.5 times more Protein than Unsweetened Canned Orange Juice.
Both Canned Orange Juice and Steamed Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 300 calories.
Both Unsweetened Canned Orange Juice as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.