Nutrient Comparison: Yam VS Toasted Sunflower Seeds per 5 oz
Compare the macro and micronutrient content in 5 oz of 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 Yam vs Toasted Sunflower Seeds:
- 5 ounces of Yam have 12.2 times more Vitamin C than Toasted Sunflower Seeds.
- While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B1, 8.9 times more Vitamin B2, 7.6 times more Vitamin B3, 22.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 10.3 times more Vitamin B9 than Raw Yam.
- 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
- Both Raw Yam as well as Toasted 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 Toasted Sunflower Seeds:
- 5 ounces of Yam have 1.7 times more Potassium than Toasted Sunflower Seeds.
- While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Calcium, 10.3 times more Copper, 12.6 times more Iron, 6.1 times more Magnesium, 5.3 times more Manganese, 21.1 times more Phosphorus and 22.1 times more Zinc than Raw Yam.
- 5 ounces of Yam lack sufficient amounts of Calcium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Yam have 1.4 times more Carbohydrate than Toasted Sunflower Seeds.
- While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Energy, 334.1 times more Fat, 160.9 times more Saturated Fat, 6.6 times more Omega 3, 584.2 times more Omega 6, 2.8 times more Fiber and 11.2 times more Protein than Raw Yam.
- 5 ounces of Yam provide inadequate amounts of Omega 3 and Omega 6