Nutrient Comparison: Yam VS Roasted Sunflower Seeds per 5 oz
Compare the macro and micronutrient content in 5 oz of Yam versus 5 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Yam vs Roasted Sunflower Seeds:
- 5 ounces of Yam have 12.2 times more Vitamin C than Roasted Sunflower Seeds.
- While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Vitamin B2, 12.8 times more Vitamin B3, 22.4 times more Vitamin B5, 2.7 times more Vitamin B6, 10.3 times more Vitamin B9 and 74.6 times more Vitamin E than Raw Yam.
- Both Yam and Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per five ounces.
- 5 ounces of Yam have insufficient amounts of Vitamin K
- 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
- Both Raw Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Yam vs Roasted Sunflower Seeds:
- 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 10.3 times more Copper, 7 times more Iron, 6.1 times more Magnesium, 5.3 times more Manganese, 21 times more Phosphorus, 113.3 times more Selenium and 22 times more Zinc than Raw Yam.
- Both Yam and Roasted Sunflower Seeds contain similar levels of Potassium per five ounces.
- 5 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Energy, 292.9 times more Fat, 141.1 times more Saturated Fat, 5.8 times more Omega 3, 512.2 times more Omega 6, 5.5 times more Sugars, 2.7 times more Fiber and 12.6 times more Protein than Raw Yam.
- Both Yam and Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per five ounces.
- 5 ounces of Yam provide inadequate amounts of Omega 3 and Omega 6