Nutrient Comparison: Sunflower Seeds VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Yam:
- 14 ounces of Sunflower Seeds have 13.2 times more Vitamin B1, 11.1 times more Vitamin B2, 15.1 times more Vitamin B3, 3.6 times more Vitamin B5, 4.6 times more Vitamin B6, 9.9 times more Vitamin B9 and 100.5 times more Vitamin E than Yam.
- While 14 oz of Raw Yam contain 12.2 times more Vitamin C than Dried Sunflower Seed Kernels.
- 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin C
- Both Dried Sunflower Seed Kernels as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Sunflower Seeds vs Yam:
- 14 ounces of Sunflower Seeds have 4.6 times more Calcium, 10.1 times more Copper, 9.7 times more Iron, 15.5 times more Magnesium, 4.9 times more Manganese, 12 times more Phosphorus, 75.7 times more Selenium and 20.8 times more Zinc than Yam.
- While 14 oz of Raw Yam contain 1.3 times more Potassium than Dried Sunflower Seed Kernels.
- 14 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Sunflower Seeds have 4.9 times more Energy, 302.7 times more Fat, 120.4 times more Saturated Fat, 5 times more Omega 3, 360.2 times more Omega 6, 5.2 times more Sugars, 2.1 times more Fiber and 13.6 times more Protein than Yam.
- While 14 oz of Raw Yam contain 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
- 14 ounces of Yam provide inadequate amounts of Omega 3 and Omega 6