Comparing Nutrients in 100 calories Yambean VS Sunflower Seeds

Weight per 100 calories

• Yambean: 263g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 15.4 times more energy per unit of mass than Raw Yambean , which is very high in comparison to other foods. Yambean having low energy density.

Which food has more nutrients per 100 calories - Yambean or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Yambean	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.24g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	6.53% 4.74g	0.62% 0.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	34% 13g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Yambean	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.29% 2.63μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.87% 0.076mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.9% 31.6μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59% 53mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.07% 1.2mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	34.2% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19.7% 1.58mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.6mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	6.86% 0.16mg	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.77% 47.4mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	3.83% 0.42mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Yambean vs Sunflower Seeds:

• Raw Yambean has 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 221.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Vitamin B1, 2.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 5 times more Vitamin E than Raw Yambean .
• Both Raw Yambean and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw Yambean as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Yambean vs Sunflower Seeds:

• Raw Yambean has 2.4 times more Calcium, 1.8 times more Iron, 3.6 times more Potassium and 292.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 4.9 times more Selenium and 2 times more Zinc than Raw Yambean .

Comparison of macro-nutrients per 100 calories:

• Raw Yambean has 3.6 times more Omega 3, 6.8 times more Carbohydrate, 10.6 times more Sugars and 8.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 37.2 times more Fat, 13.8 times more Saturated Fat, 51.7 times more Omega 6 and 1.9 times more Protein than Raw Yambean .
• Both Raw Yambean and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Raw Yambean as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.