Comparing Nutrients in 100 calories YamVS Roasted Sunflower Seeds
Weight per 100 calories
Yam
84.7g
Roasted Sunflower Seeds
17g
Dry Roasted Sunflower Seed Kernels no Salt have 4.9 times more energy per unit of mass than Raw Yam, which is very high in comparison to other foods. Yam having average energy density.
Discover which food has more nutrients per 100 calories - Yam or Roasted Sunflower Seeds?
Yam VS Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Yam or Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Yam vs Roasted Sunflower Seeds:
100 calories of Yam have 5.2 times more Vitamin B1, 1.8 times more Vitamin B6 and 60.2 times more Vitamin C than Roasted Sunflower Seeds.
While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 4.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 15.1 times more Vitamin E than Raw Yam.
100 calories of Yam have insufficient amounts of Vitamin E
100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
Both Raw Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Yam vs Roasted Sunflower Seeds:
100 calories of Yam have 4.7 times more Potassium than Roasted Sunflower Seeds.
While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper, 1.4 times more Iron, 4.3 times more Phosphorus, 23 times more Selenium and 4.5 times more Zinc than Raw Yam.
Both Yam and Roasted Sunflower Seeds contain similar levels of Magnesium and Manganese per 100 calories.
100 calories of Yam lack sufficient amounts of Selenium and Zinc
Both Raw 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 Yam have 5.7 times more Carbohydrate and 1.8 times more Fiber than Roasted Sunflower Seeds.
While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 59.4 times more Fat, 28.6 times more Saturated Fat, 103.9 times more Omega 6 and 2.6 times more Protein than Raw Yam.
Both Yam and Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 6
Both Raw Yam as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 100 calories.