Nutrient Comparison: Yam VS Oranges with Peel per 7 oz
Compare the macro and micronutrient content in 7 oz of Yam versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Yam vs Oranges with Peel :
- 7 ounces of Yam have 3.2 times more Vitamin B6 than Oranges with Peel .
- While 7 oz of Raw Oranges with Peel contain 1.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 4.2 times more Vitamin C than Raw Yam.
- Both Yam and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
- Both Raw Yam as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.
Comparing minerals per 7 ounces for Yam vs Oranges with Peel :
- 7 ounces of Yam have 3.1 times more Copper, 1.5 times more Magnesium, 2.5 times more Phosphorus, 4.2 times more Potassium and 2.2 times more Zinc than Oranges with Peel .
- While 7 oz of Raw Oranges with Peel contain 4.1 times more Calcium and 1.5 times more Iron than Raw Yam.
- 7 ounces of Yam lack sufficient amounts of Calcium
- 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
- Both Raw Yam as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Yam have 1.9 times more Energy and 1.8 times more Carbohydrate than Oranges with Peel .
- Both Yam and Oranges with Peel offer comparable quantities of Fiber and Protein per seven ounces.
- Both Raw Yam as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.