Lets compare vitamin content per 7 ounces of Steamed Hawaii Mountain Yam vs Valencia Oranges:
Steamed Hawaii Mountain Yam has 1.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Raw Valencia Oranges have similar amounts of Vitamin B1 per 7 oz.
Both Steamed Hawaii Mountain Yam as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Steamed Hawaii Mountain Yam vs Valencia Oranges:
Steamed Hawaii Mountain Yam has 3.5 times more Copper, 4.8 times more Iron, 12.3 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium and 5.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5 times more Calcium than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Raw Valencia Oranges have similar amounts of Magnesium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Steamed Hawaii Mountain Yam has 1.7 times more Energy, 1.7 times more Carbohydrate and 1.7 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.7 times more Omega 3 than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.