Comparing Nutrients in 14 ounces Hawaii Mountain Yam VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Hawaii Mountain Yam	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.17% 266kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	70% 91g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	26% 9.92g	111% 42g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	242% 3.14mg	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	14% 55.6μg	232% 929μg	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	11.5% 10.3mg	4.85% 4.37mg	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	5.56% 0.83mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	796% 7.16mg	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	22% 1.75mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	359% 8.26mg	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	19.3% 135mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.74% 323g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Oil Roasted Sunflower Seeds:

• 14 ounces of Hawaii Mountain Yam have 2.4 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 14.7 times more Vitamin B2, 8.6 times more Vitamin B3, 16 times more Vitamin B5, 4.4 times more Vitamin B6, 16.7 times more Vitamin B9, 173 times more Vitamin E and 2.2 times more Vitamin K than Raw Hawaii Mountain Yam.
• 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Hawaii Mountain Yam as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Oil Roasted Sunflower Seeds:

• 14 ounces of Hawaii Mountain Yam have 52.9 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.3 times more Calcium, 16.4 times more Copper, 9.7 times more Iron, 10.6 times more Magnesium, 8.6 times more Manganese, 33.5 times more Phosphorus, 111.7 times more Selenium and 19.3 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Oil Roasted Sunflower Seeds contain similar levels of Potassium per 14 ounces.
• 14 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 8.8 times more Energy, 513 times more Fat, 321.3 times more Saturated Fat, 11.6 times more Omega 3, 900.2 times more Omega 6, 1.4 times more Carbohydrate, 10 times more Sugars, 4.2 times more Fiber and 15 times more Protein than Raw Hawaii Mountain Yam.
• 14 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6