Nutrient Comparison: Hawaii Mountain Yam VS Oranges with Peel per 100 g
Compare the macro and micronutrient content in 100 g of Hawaii Mountain Yam versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 100 grams of Hawaii Mountain Yam vs Oranges with Peel :
- 100 grams of Hawaii Mountain Yam have 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Oranges with Peel .
- While 100 g of Raw Oranges with Peel contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B9 and 27.3 times more Vitamin C than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
- 100 grams of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 grams.
Comparing minerals per 100 grams for Hawaii Mountain Yam vs Oranges with Peel :
- 100 grams of Hawaii Mountain Yam have 1.9 times more Copper, 1.5 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Zinc than Oranges with Peel .
- While 100 g of Raw Oranges with Peel contain 2.7 times more Calcium and 1.8 times more Iron than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Oranges with Peel contain similar levels of Magnesium and Water per 100 grams.
- 100 grams of Oranges with Peel lack sufficient amounts of Zinc
- Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 100 grams.
Comparison of macro-nutrients per 100 grams:
- 100 g of Raw Oranges with Peel contain 1.8 times more Fiber than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
- Both Raw Hawaii Mountain Yam as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.