Nutrient Comparison: Steamed Hawaii Mountain Yam VS Florida Oranges per 7 oz
Compare the macro and micronutrient content in 7 oz of Steamed Hawaii Mountain Yam versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Steamed Hawaii Mountain Yam vs Florida Oranges:
- 7 ounces of Steamed Hawaii Mountain Yam have 1.9 times more Vitamin B5 and 4.1 times more Vitamin B6 than Florida Oranges.
- While 7 oz of Raw Florida Oranges contain 2.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Florida Oranges provide similar amounts of Vitamin B1 per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Steamed Hawaii Mountain Yam as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Steamed Hawaii Mountain Yam vs Florida Oranges:
- 7 ounces of Steamed Hawaii Mountain Yam have 3.3 times more Copper, 4.8 times more Iron, 11.8 times more Manganese, 3.3 times more Phosphorus, 2.9 times more Potassium and 4 times more Zinc than Florida Oranges.
- While 7 oz of Raw Florida Oranges contain 5.4 times more Calcium than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Florida Oranges contain similar levels of Magnesium and Water per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
- Both Steamed Hawaii Mountain Yam as well as Raw Florida Oranges lack sufficient amounts of Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Steamed Hawaii Mountain Yam have 1.8 times more Energy, 1.7 times more Carbohydrate and 2.5 times more Protein than Florida Oranges.
- 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
- Both Steamed Hawaii Mountain Yam as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.