Lets compare vitamin content per 7 ounces of Cooked Yam, Boiled, Drained, Or Baked vs Oranges:
Cooked Yam, Boiled, Drained, Or Baked no Salt has 2 times more Vitamin B3, 1.2 times more Vitamin B5, 3.8 times more Vitamin B6, 1.9 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B9 and 4.4 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Raw Oranges have similar amounts of Vitamin B1 per 7 oz.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Cooked Yam, Boiled, Drained, Or Baked vs Oranges:
Cooked Yam, Boiled, Drained, Or Baked no Salt has 3.4 times more Copper, 5.2 times more Iron, 1.8 times more Magnesium, 14.8 times more Manganese, 3.5 times more Phosphorus, 3.7 times more Potassium, 1.4 times more Selenium and 2.9 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.9 times more Calcium than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Raw Oranges have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Cooked Yam, Boiled, Drained, Or Baked no Salt has 2.5 times more Energy, 2.3 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Raw Oranges.
While Raw Oranges contain 19.1 times more Sugars than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.