Nutrient Comparison: Hawaii Mountain Yam VS Roasted Sunflower Seeds per 7 oz
Compare the macro and micronutrient content in 7 oz of Hawaii Mountain Yam versus 7 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Hawaii Mountain Yam vs Roasted Sunflower Seeds:
- 7 ounces of Hawaii Mountain Yam have 1.9 times more Vitamin C than Roasted Sunflower Seeds.
- While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 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.
- Both Hawaii Mountain Yam and Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per seven ounces.
- 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
- 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
- Both Raw Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Hawaii Mountain Yam vs Roasted Sunflower Seeds:
- 7 ounces of Hawaii Mountain Yam have 67.9 times more Water than Roasted Sunflower Seeds.
- While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 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.
- 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 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.
- 7 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6