Comparing Nutrients in 1 pound Yam VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.