Comparing Nutrients in 300 calories Hawaii Mountain YamVS Oil Roasted Sunflower Seeds
Weight per 300 calories
Hawaii Mountain Yam
448g
Oil Roasted Sunflower Seeds
50.7g
Oil Roasted Sunflower Seed Kernels have 8.8 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 Oil Roasted Sunflower Seeds?
Hawaii Mountain Yam VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Oil Roasted Sunflower Seeds:
300 calories of Hawaii Mountain Yam have 2.8 times more Vitamin B1, 2 times more Vitamin B6 and 20.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.9 times more Vitamin B9 and 19.6 times more Vitamin E than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per 300 calories.
300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
Both Raw Hawaii Mountain Yam as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Hawaii Mountain Yam vs Oil Roasted Sunflower Seeds:
300 calories of Hawaii Mountain Yam have 2.6 times more Calcium, 7.6 times more Potassium and 467.3 times more Water than Oil Roasted Sunflower Seeds.
While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 3.8 times more Phosphorus, 12.6 times more Selenium and 2.2 times more Zinc than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Oil 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 Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 300 calories:
300 calories of Hawaii Mountain Yam have 6.3 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Sunflower Seeds.
While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 58.1 times more Fat, 36.4 times more Saturated Fat, 101.9 times more Omega 6 and 1.7 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Oil 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 Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.