Nutrient Comparison: Yam VS Navel Oranges per 5 oz
Compare the macro and micronutrient content in 5 oz of Yam versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Yam vs Navel Oranges:
- 5 ounces of Yam have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 3.7 times more Vitamin B6 and 2.3 times more Vitamin E than Navel Oranges.
- While 5 oz of Raw Navel Oranges contain 1.6 times more Vitamin B2, 1.5 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Yam.
- 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
- Both Raw Yam as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.
Comparing minerals per 5 ounces for Yam vs Navel Oranges:
- 5 ounces of Yam have 4.6 times more Copper, 4.2 times more Iron, 1.9 times more Magnesium, 13.7 times more Manganese, 2.4 times more Phosphorus, 4.9 times more Potassium and 3 times more Zinc than Navel Oranges.
- While 5 oz of Raw Navel Oranges contain 2.5 times more Calcium than Raw Yam.
- 5 ounces of Yam lack sufficient amounts of Calcium
- 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- Both Raw Yam as well as Raw Navel Oranges lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Yam have 2.4 times more Energy, 2.2 times more Carbohydrate, 1.9 times more Fiber and 1.7 times more Protein than Navel Oranges.
- While 5 oz of Raw Navel Oranges contain 17 times more Sugars than Raw Yam.
- 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
- Both Raw Yam as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in five ounces.