Comparing Nutrients in 300 calories Hawaii Mountain YamVS Roasted Sunflower Seeds
Weight per 300 calories
Hawaii Mountain Yam
448g
Roasted Sunflower Seeds
51.5g
Dry Roasted Sunflower Seed Kernels no Salt have 8.7 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is very high in comparison to other foods. Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Roasted Sunflower Seeds?
Hawaii Mountain Yam VS Roasted Sunflower Seeds Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Roasted Sunflower Seeds?
Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Roasted Sunflower Seeds:
300 calories of Hawaii Mountain Yam have 8.4 times more Vitamin B1, 1.9 times more Vitamin B6 and 16.1 times more Vitamin C than Roasted Sunflower Seeds.
While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 14.3 times more Vitamin E than Raw Hawaii Mountain Yam.
300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
Both Raw Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Hawaii Mountain Yam vs Roasted Sunflower Seeds:
300 calories of Hawaii Mountain Yam have 3.2 times more Calcium, 4.3 times more Potassium and 589.5 times more Water than Roasted Sunflower Seeds.
While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 3.9 times more Phosphorus, 13 times more Selenium and 2.3 times more Zinc than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Roasted Sunflower Seeds contain similar levels of Iron, Magnesium and Manganese per 300 calories.
300 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 300 calories:
300 calories of Hawaii Mountain Yam have 5.9 times more Carbohydrate and 2 times more Fiber than Roasted Sunflower Seeds.
While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 57.3 times more Fat, 27.3 times more Saturated Fat, 99.3 times more Omega 6 and 1.7 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 6
Both Raw Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.