Nutrient Comparison: Valencia Oranges VS Cooked Yam, Boiled, Drained, Or Baked per 7 oz
Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cooked Yam, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cooked Yam, Boiled, Drained, Or Baked:
- 7 ounces of Valencia Oranges have 1.4 times more Vitamin B2, 2.4 times more Vitamin B9 and 4 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked.
- While 7 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 2 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw Valencia Oranges.
- Both Valencia Oranges and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
- 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
- Both Raw Valencia Oranges as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Valencia Oranges vs Cooked Yam, Boiled, Drained, Or Baked:
- 7 ounces of Valencia Oranges have 2.9 times more Calcium and 1.2 times more Water than Cooked Yam, Boiled, Drained, Or Baked.
- While 7 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 4.1 times more Copper, 5.8 times more Iron, 1.8 times more Magnesium, 16.1 times more Manganese, 2.9 times more Phosphorus and 3.7 times more Potassium than Raw Valencia Oranges.
- 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
- 7 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium
- Both Raw Valencia Oranges as well as Cooked Yam, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Zinc in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 2.4 times more Energy, 2.3 times more Carbohydrate, 1.6 times more Fiber and 1.4 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 Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.