Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Yam
Weight per 300 calories
Roasted Sunflower Seeds
51.5g
Yam
254g
Roasted Sunflower Seeds have 4.9 times more energy per 100g than Yam. It has very high energy density when compared to other foods. Raw Yam having average energy density.
Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Yam?
Roasted Sunflower Seeds VS Yam Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Yam?
Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Yam:
300 calories of Roasted Sunflower Seeds have 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 4.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 15.1 times more Vitamin E than Yam.
While 300 kcal of Raw Yam contain 5.2 times more Vitamin B1, 1.8 times more Vitamin B6 and 60.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
300 calories of Yam have insufficient amounts of Vitamin E
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Yam:
300 calories of Roasted Sunflower Seeds have 2.1 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 4.3 times more Phosphorus, 23 times more Selenium and 4.5 times more Zinc than Yam.
While 300 kcal of Raw Yam contain 4.7 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Yam contain similar levels of Manganese per 300 calories.
300 calories of Yam lack sufficient amounts of Selenium and Zinc
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Yam lack sufficient amounts of Calcium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Roasted Sunflower Seeds have 59.4 times more Fat, 28.6 times more Saturated Fat, 103.9 times more Omega 6 and 2.6 times more Protein than Yam.
While 300 kcal of Raw Yam contain 5.7 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Yam offer comparable quantities of Energy per 300 calories.
300 calories of Yam provide inadequate amounts of Omega 6
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Yam provide inadequate amounts of Omega 3 in 300 calories.