Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Hawaii Mountain Yam:
Dried Sunflower Seed Kernels have 14.5 times more Vitamin B1, 18.7 times more Vitamin B2, 17.3 times more Vitamin B3, 2.6 times more Vitamin B5, 7.5 times more Vitamin B6, 16.2 times more Vitamin B9 and 167.5 times more Vitamin E than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 1.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Sunflower Seeds vs Hawaii Mountain Yam:
Dried Sunflower Seed Kernels have 3 times more Calcium, 16.4 times more Copper, 11.9 times more Iron, 27.1 times more Magnesium, 8.1 times more Manganese, 19.4 times more Phosphorus, 1.5 times more Potassium, 75.7 times more Selenium and 18.5 times more Zinc than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 17.2 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels have 8.7 times more Energy, 514.6 times more Fat, 202.5 times more Saturated Fat, 8.6 times more Omega 3, 606.6 times more Omega 6, 1.2 times more Carbohydrate, 8.5 times more Sugars, 3.4 times more Fiber and 15.5 times more Protein than Raw Hawaii Mountain Yam.
Both Dried Sunflower Seed Kernels as well as Raw Hawaii Mountain Yam have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.