Nutrient Comparison: Cooked Yam, Boiled, Drained, Or Baked with Salt VS Oil Roasted Sunflower Seeds per 14 oz
Compare the macro and micronutrient content in 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt 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 Cooked Yam, Boiled, Drained, Or Baked with Salt vs Oil Roasted Sunflower Seeds:
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have 11 times more Vitamin C than Oil Roasted Sunflower Seeds.
- While 14 oz of Oil Roasted Sunflower Seed Kernels contain 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.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin K
- 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
- Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cooked Yam, Boiled, Drained, Or Baked with Salt vs Oil Roasted Sunflower Seeds:
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have 1.4 times more Potassium and 81.3 times more Sodium than Oil Roasted Sunflower Seeds.
- While 14 oz of Oil Roasted Sunflower Seed Kernels contain 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.
- 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 oz of Oil Roasted Sunflower Seed Kernels contain 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 Cooked Yam, Boiled, Drained, Or Baked with Salt and Oil Roasted Sunflower Seeds 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