Nutrient Comparison: Roasted Sunflower Seeds VS Steamed Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Steamed Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Steamed Hawaii Mountain Yam:
- 14 ounces of Roasted Sunflower Seeds have 1.2 times more Vitamin B1, 17.6 times more Vitamin B2, 54.2 times more Vitamin B3, 14.7 times more Vitamin B5, 3.8 times more Vitamin B6 and 19.8 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Steamed Hawaii Mountain Yam:
- 14 ounces of Roasted Sunflower Seeds have 8.8 times more Calcium, 14.2 times more Copper, 8.8 times more Iron, 12.9 times more Magnesium, 7.5 times more Manganese, 28.9 times more Phosphorus, 1.7 times more Potassium, 88.1 times more Selenium and 16.5 times more Zinc than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 64.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
- 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Roasted Sunflower Seeds have 7.1 times more Energy, 622.5 times more Fat, 289.9 times more Saturated Fat, 11.5 times more Omega 3, 1092.7 times more Omega 6, 1.2 times more Carbohydrate and 11.2 times more Protein than Steamed Hawaii Mountain Yam.
- 14 ounces of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6