Comparing Nutrients in 300 calories Oil Roasted Sunflower SeedsVS Yam
Weight per 300 calories
Oil Roasted Sunflower Seeds
50.7g
Yam
254g
Oil Roasted Sunflower Seeds have 5 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 - Oil Roasted Sunflower Seeds or Yam?
Oil Roasted Sunflower Seeds VS Yam Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Yam?
Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Yam:
300 calories of Oil Roasted Sunflower Seeds have 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 2 times more Vitamin B9 and 20.7 times more Vitamin E than Yam.
While 300 kcal of Raw Yam contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B6 and 78 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
300 calories of Yam have insufficient amounts of Vitamin E
Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Yam:
300 calories of Oil Roasted Sunflower Seeds have 2 times more Copper, 1.6 times more Iron, 1.2 times more Magnesium, 4.1 times more Phosphorus, 22.3 times more Selenium and 4.3 times more Zinc than Yam.
While 300 kcal of Raw Yam contain 8.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
Both Oil 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 Oil Roasted Sunflower Seed Kernels as well as Raw Yam lack sufficient amounts of Calcium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Oil Roasted Sunflower Seeds have 60.1 times more Fat, 38.1 times more Saturated Fat, 106.5 times more Omega 6 and 2.6 times more Protein than Yam.
While 300 kcal of Raw Yam contain 6.1 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Yam offer comparable quantities of Energy per 300 calories.
300 calories of Yam provide inadequate amounts of Omega 6
Both Oil Roasted Sunflower Seed Kernels as well as Raw Yam provide inadequate amounts of Omega 3 in 300 calories.