Comparing Nutrients in 300 calories Oranges with Peel VS Yam
Weight per 300 calories
Oranges with Peel
476g
Yam
254g
Raw Yam has 1.9 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.
Discover which food has more nutrients per 300 calories - Oranges with Peel or Yam?
Discover which food has more nutrients per 300 calories - Oranges with Peel or Yam?
Lets compare vitamin content per 300 calories of Oranges with Peel vs Yam:
300 calories of Oranges with Peel have 3.5 times more Vitamin A, 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B9 and 7.8 times more Vitamin C than Yam.
While 300 kcal of Raw Yam contain 1.7 times more Vitamin B6 than Raw Oranges with Peel .
300 calories of Yam have insufficient amounts of Vitamin A
Both Raw Oranges with Peel as well as Raw Yam have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Oranges with Peel vs Yam:
300 calories of Oranges with Peel have 7.7 times more Calcium, 2.8 times more Iron, 1.2 times more Magnesium, 1.9 times more Selenium and 2.2 times more Water than Yam.
While 300 kcal of Raw Yam contain 1.7 times more Copper, 1.3 times more Phosphorus and 2.2 times more Potassium than Raw Oranges with Peel .
300 calories of Yam lack sufficient amounts of Calcium and Selenium
Both Raw Oranges with Peel as well as Raw Yam lack sufficient amounts of Zinc in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Oranges with Peel have 2.1 times more Fiber and 1.6 times more Protein than Yam.
Both Oranges with Peel and Yam offer comparable quantities of Energy and Carbohydrate per 300 calories.
Both Raw Oranges with Peel as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.