Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cooked Yam, Boiled, Drained, Or Baked with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 14 ounces of Oil Roasted Sunflower Seeds have 3.4 times more Vitamin B1, 10 times more Vitamin B2, 7.5 times more Vitamin B3, 22.3 times more Vitamin B5, 3.5 times more Vitamin B6, 14.6 times more Vitamin B9, 106.9 times more Vitamin E and 1.3 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 11 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
- 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin K
- Both Oil Roasted Sunflower Seed Kernels as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 14 ounces of Oil Roasted Sunflower Seeds have 6.2 times more Calcium, 11.9 times more Copper, 8.2 times more Iron, 7.1 times more Magnesium, 5.6 times more Manganese, 23.2 times more Phosphorus, 111.7 times more Selenium and 26.1 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 1.4 times more Potassium and 81.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oil Roasted Sunflower Seeds have 5.2 times more Energy, 366.4 times more Fat, 243.7 times more Saturated Fat, 9 times more Omega 3, 684.2 times more Omega 6, 6.3 times more Sugars, 2.7 times more Fiber and 13.5 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- Both Oil Roasted Sunflower Seeds and Cooked Yam, Boiled, Drained, Or Baked with Salt offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 3 and Omega 6