Comparing Nutrients in 100 calories Steamed Hawaii Mountain YamVS Roasted Sunflower Seeds
Weight per 100 calories
Steamed Hawaii Mountain Yam
122g
Roasted Sunflower Seeds
17g
Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more energy per unit of mass than Steamed Hawaii Mountain Yam, which is very high in comparison to other foods. Steamed Hawaii Mountain Yam having average energy density.
Discover which food has more nutrients per 100 calories - Steamed Hawaii Mountain Yam or Roasted Sunflower Seeds?
Steamed Hawaii Mountain Yam VS Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Steamed Hawaii Mountain Yam or Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Steamed Hawaii Mountain Yam vs Roasted Sunflower Seeds:
100 calories of Steamed Hawaii Mountain Yam have 5.8 times more Vitamin B1 and 1.8 times more Vitamin B6 than Roasted Sunflower Seeds.
While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 7.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.8 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
100 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
Both Steamed Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Steamed Hawaii Mountain Yam vs Roasted Sunflower Seeds:
100 calories of Steamed Hawaii Mountain Yam have 4.1 times more Potassium and 456.3 times more Water than Roasted Sunflower Seeds.
While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.8 times more Magnesium, 4.1 times more Phosphorus, 12.4 times more Selenium and 2.3 times more Zinc than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Roasted Sunflower Seeds contain similar levels of Iron and Manganese per 100 calories.
100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
Both Steamed Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Steamed Hawaii Mountain Yam have 5.9 times more Carbohydrate than Roasted Sunflower Seeds.
While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 87.7 times more Fat, 40.9 times more Saturated Fat, 154 times more Omega 6 and 1.6 times more Protein than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
100 calories of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 6
Both Steamed Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 100 calories.