Nutrient Comparison: Oranges with Peel VS Yam per 5 oz
Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Oranges with Peel vs Yam:
- 5 ounces of Oranges with Peel have 1.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 4.2 times more Vitamin C than Yam.
- While 5 oz of Raw Yam contain 3.2 times more Vitamin B6 than Raw Oranges with Peel .
- Both Oranges with Peel and Yam provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per five ounces.
- Both Raw Oranges with Peel as well as Raw Yam have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.
Comparing minerals per 5 ounces for Oranges with Peel vs Yam:
- 5 ounces of Oranges with Peel have 4.1 times more Calcium and 1.5 times more Iron than Yam.
- While 5 oz of Raw Yam contain 3.1 times more Copper, 1.5 times more Magnesium, 2.5 times more Phosphorus, 4.2 times more Potassium and 2.2 times more Zinc than Raw Oranges with Peel .
- 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
- 5 ounces of Yam lack sufficient amounts of Calcium
- Both Raw Oranges with Peel as well as Raw Yam lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Raw Yam contain 1.9 times more Energy and 1.8 times more Carbohydrate than Raw Oranges with Peel .
- Both Oranges with Peel and Yam offer comparable quantities of Fiber and Protein per five ounces.
- Both Raw Oranges with Peel as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in five ounces.