Lets compare vitamin content per 14 ounces of Cooked Yam, Boiled, Drained, Or Baked vs Roasted Sunflower Seeds:
Cooked Yam, Boiled, Drained, Or Baked no Salt has 8.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Vitamin B2, 12.8 times more Vitamin B3, 22.6 times more Vitamin B5, 3.5 times more Vitamin B6, 14.8 times more Vitamin B9 and 76.8 times more Vitamin E than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Cooked Yam, Boiled, Drained, Or Baked vs Roasted Sunflower Seeds:
Cooked Yam, Boiled, Drained, Or Baked no Salt has 58.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 12 times more Copper, 7.3 times more Iron, 7.2 times more Magnesium, 5.7 times more Manganese, 23.6 times more Phosphorus, 1.3 times more Potassium, 113.3 times more Selenium and 26.5 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Comparison of macro-nutrients per 14 ounces:
Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Energy, 355.7 times more Fat, 180 times more Saturated Fat, 7.7 times more Omega 3, 655.6 times more Omega 6, 5.6 times more Sugars, 2.8 times more Fiber and 13 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 14 oz.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.