Comparing Nutrients in 300 calories YamVS Toasted Sunflower Seeds
Weight per 300 calories
Yam
254g
Toasted Sunflower Seeds
48.5g
Toasted Sunflower Seed Kernels no Salt have 5.2 times more energy per unit of mass than Raw Yam, which is very high in comparison to other foods. Yam having average energy density.
Discover which food has more nutrients per 300 calories - Yam or Toasted Sunflower Seeds?
Yam VS Toasted Sunflower Seeds Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Yam or Toasted Sunflower Seeds?
Lets compare vitamin content per 300 calories of Yam vs Toasted Sunflower Seeds:
300 calories of Yam have 1.8 times more Vitamin B1, 1.9 times more Vitamin B6 and 64.1 times more Vitamin C than Toasted Sunflower Seeds.
While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Yam.
300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
Both Raw Yam as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Yam vs Toasted Sunflower Seeds:
300 calories of Yam have 8.7 times more Potassium than Toasted Sunflower Seeds.
While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 2.4 times more Iron, 4 times more Phosphorus and 4.2 times more Zinc than Raw Yam.
Both Yam and Toasted Sunflower Seeds contain similar levels of Magnesium and Manganese per 300 calories.
300 calories of Yam lack sufficient amounts of Zinc
Both Raw Yam as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Yam have 7.1 times more Carbohydrate and 1.9 times more Fiber than Toasted Sunflower Seeds.
While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 63.7 times more Fat, 30.7 times more Saturated Fat, 111.4 times more Omega 6 and 2.1 times more Protein than Raw Yam.
Both Yam and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
300 calories of Yam provide inadequate amounts of Omega 6
Both Raw Yam as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.