Comparing Nutrients in 500 calories Yam VS Sunflower Seed Butter

Weight per 500 calories

• Yam: 424g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 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 500 calories - Yam or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Yam	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.18% 0.051g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	14.5% 19g	130g per day for Men 19-50 years
Sugars	2.92% 2.1g	11.8% 8.54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	45.7% 17.4g	12% 4.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Yam	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	3.3% 29.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.4% 97μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.5mg	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.9% 1.5mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.12% 9.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.2% 72mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	84% 0.75mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.6% 2.3mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	73% 1.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.3% 233mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	102% 3458mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.97μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	9.24% 1mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	7.97% 295g	0.014% 0.5g	3700g per day for Men 19-50 years

Yam VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yam or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Yam vs Sunflower Seed Butter:

• 500 calories of Yam have 11 times more Vitamin B1, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 33.1 times more Vitamin C than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 2.3 times more Vitamin B3, 2 times more Vitamin B9 and 12.5 times more Vitamin E than Raw Yam.
• Both Yam and Sunflower Seed Butter provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Yam have insufficient amounts of Vitamin E
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Yam as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yam vs Sunflower Seed Butter:

• 500 calories of Yam have 7.4 times more Potassium than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.7 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 2.3 times more Phosphorus, 28.5 times more Selenium and 3.9 times more Zinc than Raw Yam.
• Both Yam and Sunflower Seed Butter contain similar levels of Manganese per 500 calories.
• 500 calories of Yam lack sufficient amounts of Selenium and Zinc
• Both Raw Yam as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yam have 6.3 times more Carbohydrate and 3.8 times more Fiber than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 62.1 times more Fat, 24.2 times more Saturated Fat, 29.1 times more Omega 6, 4 times more Sugars and 2.2 times more Protein than Raw Yam.
• Both Yam and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Yam provide inadequate amounts of Omega 6
• Both Raw Yam as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 500 calories.