Lets compare vitamin content per 7 ounces of Steamed Hawaii Mountain Yam with Salt vs Oranges:
Steamed Hawaii Mountain Yam with Salt has 1.9 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Raw Oranges have similar amounts of Vitamin B1 per 7 oz.
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Steamed Hawaii Mountain Yam with Salt vs Oranges:
Steamed Hawaii Mountain Yam with Salt has 2.9 times more Copper, 4.3 times more Iron, 11.3 times more Manganese, 2.9 times more Phosphorus, 2.7 times more Potassium, 1.8 times more Selenium, more Sodium and 4.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 5 times more Calcium than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Raw Oranges have similar amounts of Magnesium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Steamed Hawaii Mountain Yam with Salt has 1.7 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Raw Oranges.
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.