Comparing Nutrients in 100 calories Florida OrangesVS Steamed Hawaii Mountain Yam
Weight per 100 calories
Florida Oranges
217g
Steamed Hawaii Mountain Yam
122g
Steamed Hawaii Mountain Yam has 1.8 times more energy per unit of mass than Raw Florida Oranges, which is average in comparison to other foods. Florida Oranges having low energy density.
Discover which food has more nutrients per 100 calories - Florida Oranges or Steamed Hawaii Mountain Yam?
Florida Oranges VS Steamed Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Florida Oranges or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Florida Oranges vs Steamed Hawaii Mountain Yam:
100 calories of Florida Oranges have more Vitamin A, 2.1 times more Vitamin B1, 5.1 times more Vitamin B2, 5.5 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 2.3 times more Vitamin B6 than Raw Florida Oranges.
Both Florida Oranges and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B5 per 100 calories.
100 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
Both Raw Florida Oranges as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Florida Oranges vs Steamed Hawaii Mountain Yam:
100 calories of Florida Oranges have 9.6 times more Calcium, 1.8 times more Magnesium and 2 times more Water than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 1.9 times more Copper, 2.7 times more Iron, 6.6 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Zinc than Raw Florida Oranges.
100 calories of Florida Oranges lack sufficient amounts of Zinc
100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
Both Raw Florida Oranges as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 kcal of Steamed Hawaii Mountain Yam contain 1.4 times more Protein than Raw Florida Oranges.
Both Florida Oranges and Steamed Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Raw Florida Oranges as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.