Nutrient Comparison: Roasted Sunflower Seeds VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Roasted 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 Roasted Sunflower Seeds vs Yam:
- 14 ounces of Roasted Sunflower Seeds have 7.7 times more Vitamin B2, 12.8 times more Vitamin B3, 22.4 times more Vitamin B5, 2.7 times more Vitamin B6, 10.3 times more Vitamin B9 and 74.6 times more Vitamin E than Yam.
- While 14 oz of Raw Yam contain 12.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
- Both Roasted Sunflower Seeds and Yam provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
- 14 ounces of Yam have insufficient amounts of Vitamin K
- Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Yam:
- 14 ounces of Roasted Sunflower Seeds have 4.1 times more Calcium, 10.3 times more Copper, 7 times more Iron, 6.1 times more Magnesium, 5.3 times more Manganese, 21 times more Phosphorus, 113.3 times more Selenium and 22 times more Zinc than Yam.
- Both Roasted Sunflower Seeds and Yam contain similar levels of Potassium per 14 ounces.
- 14 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Roasted Sunflower Seeds have 4.9 times more Energy, 292.9 times more Fat, 141.1 times more Saturated Fat, 5.8 times more Omega 3, 512.2 times more Omega 6, 5.5 times more Sugars, 2.7 times more Fiber and 12.6 times more Protein than Yam.
- Both Roasted Sunflower Seeds and Yam offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Yam provide inadequate amounts of Omega 3 and Omega 6