Nutrient Comparison: Hawaii Mountain Yam VS Toasted Sunflower Seeds per 5 oz
Compare the macro and micronutrient content in 5 oz of Hawaii Mountain Yam versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Hawaii Mountain Yam vs Toasted Sunflower Seeds:
- 5 ounces of Hawaii Mountain Yam have 1.9 times more Vitamin C than Toasted Sunflower Seeds.
- While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B1, 15 times more Vitamin B2, 8.7 times more Vitamin B3, 16.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 17 times more Vitamin B9 than Raw Hawaii Mountain Yam.
- 5 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
- Both Raw Hawaii Mountain Yam as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Hawaii Mountain Yam vs Toasted Sunflower Seeds:
- 5 ounces of Hawaii Mountain Yam have 81.4 times more Water than Toasted Sunflower Seeds.
- While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 16.7 times more Copper, 15.5 times more Iron, 10.8 times more Magnesium, 8.7 times more Manganese, 34.1 times more Phosphorus and 19.6 times more Zinc than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Toasted Sunflower Seeds contain similar levels of Potassium per five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Toasted Sunflower Seed Kernels no Salt contain 9.2 times more Energy, 568 times more Fat, 270.6 times more Saturated Fat, 11.3 times more Omega 3, 983.9 times more Omega 6, 1.3 times more Carbohydrate, 4.6 times more Fiber and 12.8 times more Protein than Raw Hawaii Mountain Yam.
- 5 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6