Comparing Nutrients in 1 pound Steamed Hawaii Mountain Yam with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Steamed Hawaii Mountain Yam with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 372kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	NA	127% 48g	38g per day for Men 19-50 years
Protein	14% 7.85g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	276% 3.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.4μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24.4% 1.95mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	410% 9.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26% 181mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	75% 1125mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	9.46% 350g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam with Salt VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Hawaii Mountain Yam with Salt versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Steamed Hawaii Mountain Yam with Salt vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.7 times more Vitamin B1, 20 times more Vitamin B2, 31.8 times more Vitamin B3, 14.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 19.5 times more Vitamin B9 than Steamed Hawaii Mountain Yam with Salt.
• 1 pound of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Steamed Hawaii Mountain Yam with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Hawaii Mountain Yam with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Steamed Hawaii Mountain Yam with Salt has 82.7 times more Sodium and 50.1 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 10.9 times more Calcium, 14 times more Copper, 10 times more Iron, 12.7 times more Magnesium, 7.3 times more Manganese, 28.5 times more Phosphorus, 86.9 times more Selenium and 16.3 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Oil Roasted Sunflower Seeds contain similar levels of Potassium per one pound.
• 1 pound of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 7.2 times more Energy, 641.3 times more Fat, 392.7 times more Saturated Fat, 13.5 times more Omega 3, 1140.3 times more Omega 6 and 11.6 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3 and Omega 6