Comparing Nutrients in 300 calories YamVS Oranges with Peel
Weight per 300 calories
Yam
254g
Oranges with Peel
476g
Yam has 1.9 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.
Discover which food has more nutrients per 300 calories - Yam or Oranges with Peel ?
Discover which food has more nutrients per 300 calories - Yam or Oranges with Peel ?
Lets compare vitamin content per 300 calories of Yam vs Oranges with Peel :
300 calories of Yam have 1.7 times more Vitamin B6 than Oranges with Peel .
While 300 kcal of Raw Oranges with Peel contain 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 Raw Yam.
300 calories of Yam have insufficient amounts of Vitamin A
Both Raw Yam as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Yam vs Oranges with Peel :
300 calories of Yam have 1.7 times more Copper, 1.3 times more Phosphorus and 2.2 times more Potassium than Oranges with Peel .
While 300 kcal of Raw Oranges with Peel contain 7.7 times more Calcium, 2.8 times more Iron, 1.9 times more Selenium and 2.2 times more Water than Raw Yam.
Both Yam and Oranges with Peel contain similar levels of Magnesium per 300 calories.
300 calories of Yam lack sufficient amounts of Calcium and Selenium
Both Raw Yam as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 kcal of Raw Oranges with Peel contain 2.1 times more Fiber and 1.6 times more Protein than Raw Yam.
Both Yam and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
Both Raw Yam as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.