Comparing Nutrients in 300 calories Oil Roasted Sunflower SeedsVS Hawaii Mountain Yam
Weight per 300 calories
Oil Roasted Sunflower Seeds
50.7g
Hawaii Mountain Yam
448g
Oil Roasted Sunflower Seeds have 8.8 times more energy per 100g than Hawaii Mountain Yam. It has very high energy density when compared to other foods. Raw Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Hawaii Mountain Yam?
Oil Roasted Sunflower Seeds VS Hawaii Mountain Yam Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Hawaii Mountain Yam?
Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Hawaii Mountain Yam:
300 calories of Oil Roasted Sunflower Seeds have 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 Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 2.8 times more Vitamin B1, 2 times more Vitamin B6 and 20.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Hawaii Mountain Yam provide similar amounts of Vitamin B3 per 300 calories.
300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
Both Oil Roasted Sunflower Seed Kernels as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Hawaii Mountain Yam:
300 calories of Oil Roasted Sunflower Seeds have 1.9 times more Copper, 3.8 times more Phosphorus, 12.6 times more Selenium and 2.2 times more Zinc than Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 2.6 times more Calcium, 7.6 times more Potassium and 467.3 times more Water than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Hawaii Mountain Yam contain similar levels of Iron, Magnesium and Manganese per 300 calories.
300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
300 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 calories of Oil Roasted Sunflower Seeds have 58.1 times more Fat, 36.4 times more Saturated Fat, 101.9 times more Omega 6 and 1.7 times more Protein than Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 6.3 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Hawaii Mountain Yam offer comparable quantities of Energy per 300 calories.
300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 6
Both Oil Roasted Sunflower Seed Kernels as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 in 300 calories.