Comparing Nutrients in 7 ounces Sunflower Seeds VS Yam

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Yam	5%	1%	94%

Macro Nutrients

	Sunflower Seeds	Yam	Recommended Dietary Allowance
Energy	40% 1159kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	1.37% 0.99g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Yam	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	37.7% 34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Yam	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	39.2% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	130% 10.4mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	34.3% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	187% 1310mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Yam:

• 7 ounces of Sunflower Seeds have 13.2 times more Vitamin B1, 11.1 times more Vitamin B2, 15.1 times more Vitamin B3, 3.6 times more Vitamin B5, 4.6 times more Vitamin B6, 9.9 times more Vitamin B9 and 100.5 times more Vitamin E than Yam.
• While 7 oz of Raw Yam contain 12.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• 7 ounces of Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Sunflower Seed Kernels as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seeds vs Yam:

• 7 ounces of Sunflower Seeds have 4.6 times more Calcium, 10.1 times more Copper, 9.7 times more Iron, 15.5 times more Magnesium, 4.9 times more Manganese, 12 times more Phosphorus, 75.7 times more Selenium and 20.8 times more Zinc than Yam.
• While 7 oz of Raw Yam contain 1.3 times more Potassium than Dried Sunflower Seed Kernels.
• 7 ounces of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 4.9 times more Energy, 302.7 times more Fat, 120.4 times more Saturated Fat, 5 times more Omega 3, 360.2 times more Omega 6, 5.2 times more Sugars, 2.1 times more Fiber and 13.6 times more Protein than Yam.
• While 7 oz of Raw Yam contain 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• 7 ounces of Yam provide inadequate amounts of Omega 3 and Omega 6