Nutrient Comparison: Valencia Oranges VS Steamed Hawaii Mountain Yam with Salt per 7 oz
Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Steamed Hawaii Mountain Yam with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Valencia Oranges vs Steamed Hawaii Mountain Yam with Salt:
- 7 ounces of Valencia Oranges have 2.9 times more Vitamin B2, 3.3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
- While 7 oz of Steamed Hawaii Mountain Yam with Salt contain 1.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
- Both Valencia Oranges and Steamed Hawaii Mountain Yam with Salt provide similar amounts of Vitamin B1 per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2 and Vitamin C
- Both Raw Valencia Oranges as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Valencia Oranges vs Steamed Hawaii Mountain Yam with Salt:
- 7 ounces of Valencia Oranges have 5 times more Calcium than Steamed Hawaii Mountain Yam with Salt.
- While 7 oz of Steamed Hawaii Mountain Yam with Salt contain 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, more Sodium and 5.3 times more Zinc than Raw Valencia Oranges.
- Both Valencia Oranges and Steamed Hawaii Mountain Yam with Salt contain similar levels of Magnesium and Water per seven ounces.
- 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
- 7 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
Comparison of macro-nutrients per 7 ounces:
- 7 oz of Steamed Hawaii Mountain Yam with Salt contain 1.7 times more Energy, 1.7 times more Carbohydrate and 1.7 times more Protein than Raw Valencia Oranges.
- 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
- Both Raw Valencia Oranges as well as Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.