Comparing Nutrients in 500 calories OrangesVS Steamed Hawaii Mountain Yam with Salt
Weight per 500 calories
Oranges
1064g
Steamed Hawaii Mountain Yam with Salt
610g
Steamed Hawaii Mountain Yam with Salt has 1.7 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.
Discover which food has more nutrients per 500 calories - Oranges or Steamed Hawaii Mountain Yam with Salt?
Oranges VS Steamed Hawaii Mountain Yam With Salt Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Oranges or Steamed Hawaii Mountain Yam with Salt?
Lets compare vitamin content per 500 calories of Oranges vs Steamed Hawaii Mountain Yam with Salt:
500 calories of Oranges have more Vitamin A, 1.8 times more Vitamin B1, 5 times more Vitamin B2, 3.8 times more Vitamin B3, 4.4 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
While 500 kcal of Steamed Hawaii Mountain Yam with Salt contain 2 times more Vitamin B6 than Raw Oranges.
Both Oranges and Steamed Hawaii Mountain Yam with Salt provide similar amounts of Vitamin B5 per 500 calories.
500 calories of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
Both Raw Oranges as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Oranges vs Steamed Hawaii Mountain Yam with Salt:
500 calories of Oranges have 8.7 times more Calcium, 1.7 times more Magnesium and 2 times more Water than Steamed Hawaii Mountain Yam with Salt.
While 500 kcal of Steamed Hawaii Mountain Yam with Salt contain 1.6 times more Copper, 2.5 times more Iron, 6.5 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, more Sodium and 2.6 times more Zinc than Raw Oranges.
500 calories of Oranges lack sufficient amounts of Zinc
500 calories of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
Both Raw Oranges as well as Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Selenium in 500 calories.
Comparison of macro-nutrients per 500 calories:
Both Raw Oranges and Steamed Hawaii Mountain Yam with Salt have similar amounts of macro-nutrients per 500 kcal
Both Oranges and Steamed Hawaii Mountain Yam with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
Both Raw Oranges as well as Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.