Comparing Nutrients in 500 calories YamVS Oil Roasted Sunflower Seeds
Weight per 500 calories
Yam
424g
Oil Roasted Sunflower Seeds
84.5g
Oil Roasted Sunflower Seed Kernels have 5 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 Oil Roasted Sunflower Seeds?
Yam VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Yam or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 500 calories of Yam vs Oil Roasted Sunflower Seeds:
500 calories of Yam have 1.8 times more Vitamin B1, 1.9 times more Vitamin B6 and 78 times more Vitamin C than Oil Roasted Sunflower Seeds.
While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 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 Raw Yam.
500 calories of Yam have insufficient amounts of Vitamin E
500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
Both Raw Yam as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.
Comparing minerals per 500 calories for Yam vs Oil Roasted Sunflower Seeds:
500 calories of Yam have 8.5 times more Potassium than Oil Roasted Sunflower Seeds.
While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2 times more Copper, 1.6 times more Iron, 4.1 times more Phosphorus, 22.3 times more Selenium and 4.3 times more Zinc than Raw Yam.
Both Yam and Oil Roasted Sunflower Seeds contain similar levels of Magnesium and Manganese per 500 calories.
500 calories of Yam lack sufficient amounts of Selenium and Zinc
Both Raw Yam as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Yam have 6.1 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Sunflower Seeds.
While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 60.1 times more Fat, 38.1 times more Saturated Fat, 106.5 times more Omega 6 and 2.6 times more Protein than Raw Yam.
Both Yam and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
500 calories of Yam provide inadequate amounts of Omega 6
Both Raw Yam as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.