Nutrient Comparison: Navel Oranges VS Steamed Hawaii Mountain Yam with Salt per 5 oz
Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Steamed Hawaii Mountain Yam with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Navel Oranges vs Steamed Hawaii Mountain Yam with Salt:
- 5 ounces of Navel Oranges have 3.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
- While 5 oz of Steamed Hawaii Mountain Yam with Salt contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Navel Oranges.
- 5 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Navel Oranges vs Steamed Hawaii Mountain Yam with Salt:
- 5 ounces of Navel Oranges have 5.4 times more Calcium than Steamed Hawaii Mountain Yam with Salt.
- While 5 oz of Steamed Hawaii Mountain Yam with Salt contain 3.3 times more Copper, 3.3 times more Iron, 9.8 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium, 248 times more Sodium and 4 times more Zinc than Raw Navel Oranges.
- Both Navel Oranges and Steamed Hawaii Mountain Yam with Salt contain similar levels of Magnesium and Water per five ounces.
- 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- 5 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
- Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Steamed Hawaii Mountain Yam with Salt contain 1.7 times more Energy, 1.6 times more Carbohydrate and 1.9 times more Protein than Raw Navel Oranges.
- 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
- Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.