Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Yam

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Yam	5%	1%	94%

Macro Nutrients

	Roasted Sunflower Seeds	Yam	Recommended Dietary Allowance
Energy	91% 2640kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	97% 126g	130g per day for Men 19-50 years
Sugars	17% 12.4g	3.13% 2.27g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	49% 18.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	102% 1.33mg	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	269% 1075μg	26% 104μg	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	7.06% 6.35mg	86% 77.6mg	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	789% 118mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Yam	Recommended Dietary Allowance
Calcium	31.8% 318mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	89.7% 0.81mg	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	215% 17.2mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	78.3% 1.8mg	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	748% 5239mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	109% 3701mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	8.53% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Yam per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Yam:

• 1 pound of Roasted Sunflower Seeds has 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 Yam.
• While 1 lb of Raw Yam contains 12.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Yam provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Yam have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Yam:

• 1 pound of Roasted Sunflower Seeds has 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 Yam.
• Both Roasted Sunflower Seeds and Yam contain similar levels of Potassium per one pound.
• 1 pound of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 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 Yam.
• Both Roasted Sunflower Seeds and Yam offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Yam provide inadequate amounts of Omega 3 and Omega 6