Comparing Nutrients in 100 calories Oranges with Peel VS Steamed Hawaii Mountain Yam
Weight per 100 calories
Oranges with Peel
159g
Steamed Hawaii Mountain Yam
122g
Steamed Hawaii Mountain Yam has 1.3 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.
Discover which food has more nutrients per 100 calories - Oranges with Peel or Steamed Hawaii Mountain Yam?
Oranges With Peel VS Steamed Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Oranges with Peel or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Oranges with Peel vs Steamed Hawaii Mountain Yam:
100 calories of Oranges with Peel have more Vitamin A, 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 5 times more Vitamin B3, 3.3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 1.7 times more Vitamin B6 than Raw Oranges with Peel .
Both Oranges with Peel 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 Oranges with Peel as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Oranges with Peel vs Steamed Hawaii Mountain Yam:
100 calories of Oranges with Peel have 11.4 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium and 1.4 times more Water than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 1.7 times more Copper, 1.4 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Raw Oranges with Peel .
100 calories of Oranges with Peel lack sufficient amounts of Zinc
100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 100 calories:
Both Raw Oranges with Peel and Steamed Hawaii Mountain Yam have similar amounts of macro-nutrients per 100 kcal
Both Oranges with Peel and Steamed Hawaii Mountain Yam offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
Both Raw Oranges with Peel as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.