Nutrient Comparison: Oil Roasted Sunflower Seeds VS Yam per 5 oz
Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Yam:
- 5 ounces of Oil Roasted Sunflower Seeds have 2.9 times more Vitamin B1, 8.8 times more Vitamin B2, 7.5 times more Vitamin B3, 22.1 times more Vitamin B5, 2.7 times more Vitamin B6, 10.2 times more Vitamin B9, 103.8 times more Vitamin E and 1.3 times more Vitamin K than Yam.
- While 5 oz of Raw Yam contain 15.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
- 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
- 5 ounces of Yam have insufficient amounts of Vitamin K
- Both Oil Roasted Sunflower Seed Kernels as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Yam:
- 5 ounces of Oil Roasted Sunflower Seeds have 5.1 times more Calcium, 10.1 times more Copper, 7.9 times more Iron, 6 times more Magnesium, 5.2 times more Manganese, 20.7 times more Phosphorus, 111.7 times more Selenium and 21.7 times more Zinc than Yam.
- While 5 oz of Raw Yam contain 1.7 times more Potassium than Oil Roasted Sunflower Seed Kernels.
- 5 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Oil Roasted Sunflower Seeds have 5 times more Energy, 301.8 times more Fat, 191 times more Saturated Fat, 6.8 times more Omega 3, 534.5 times more Omega 6, 6.2 times more Sugars, 2.6 times more Fiber and 13.1 times more Protein than Yam.
- Both Oil Roasted Sunflower Seeds and Yam offer comparable quantities of Carbohydrate per five ounces.
- 5 ounces of Yam provide inadequate amounts of Omega 3 and Omega 6