Lets compare vitamin content per 1 kilogram of Yam vs Roasted Sunflower Seeds:
Raw Yam has 12.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 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 Raw Yam.
Both Raw Yam and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin K per 1 kg.
Both Raw Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Yam vs Roasted Sunflower Seeds:
Raw Yam has 58 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 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 Raw Yam.
Both Raw Yam and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 kg.
Comparison of macro-nutrients per 1 kilogram:
Dry Roasted Sunflower Seed Kernels no Salt contain 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 Raw Yam.
Both Raw Yam and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
Both Raw Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.