Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	28.4% 825kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	17.8% 23g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	0.61% 0.44g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	49% 27.4g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	19.5% 0.25mg	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	84% 336μg	4.96% 20μg	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	2.2% 2mg	4.1% 3.7mg	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	247% 37mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	17.3% 0.16mg	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	67.3% 5.4mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	15% 0.34mg	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	234% 1637mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	17.4% 593mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Hawaii Mountain Yam:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.9 times more Vitamin B2, 14.6 times more Vitamin B3, 16.3 times more Vitamin B5, 4.5 times more Vitamin B6, 16.9 times more Vitamin B9, 124.3 times more Vitamin E and 1.9 times more Vitamin K than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 1.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Hawaii Mountain Yam have similar amounts of Vitamin B1 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Hawaii Mountain Yam:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Calcium, 16.6 times more Copper, 8.6 times more Iron, 10.8 times more Magnesium, 8.7 times more Manganese, 34 times more Phosphorus, 2 times more Potassium, 113.3 times more Selenium and 19.6 times more Zinc than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 67.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.7 times more Energy, 498 times more Fat, 237.2 times more Saturated Fat, 9.9 times more Omega 3, 862.7 times more Omega 6, 1.5 times more Carbohydrate, 8.8 times more Sugars, 4.4 times more Fiber and 14.4 times more Protein than Raw Hawaii Mountain Yam.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Hawaii Mountain Yam have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.