Nutrient Comparison: Oil Roasted Sunflower Seeds VS Steamed Hawaii Mountain Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Steamed Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Steamed Hawaii Mountain Yam:
- 7 ounces of Oil Roasted Sunflower Seeds have 3.7 times more Vitamin B1, 20 times more Vitamin B2, 31.8 times more Vitamin B3, 14.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 19.5 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
- 7 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Oil Roasted Sunflower Seed Kernels as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Steamed Hawaii Mountain Yam:
- 7 ounces of Oil Roasted Sunflower Seeds have 10.9 times more Calcium, 14 times more Copper, 10 times more Iron, 12.7 times more Magnesium, 7.3 times more Manganese, 28.5 times more Phosphorus, 86.9 times more Selenium and 16.3 times more Zinc than Steamed Hawaii Mountain Yam.
- While 7 oz of Steamed Hawaii Mountain Yam contain 50.1 times more Water than Oil Roasted Sunflower Seed Kernels.
- Both Oil Roasted Sunflower Seeds and Steamed Hawaii Mountain Yam contain similar levels of Potassium per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Oil Roasted Sunflower Seeds have 7.2 times more Energy, 641.3 times more Fat, 392.7 times more Saturated Fat, 13.5 times more Omega 3, 1140.3 times more Omega 6 and 11.6 times more Protein than Steamed Hawaii Mountain Yam.
- Both Oil Roasted Sunflower Seeds and Steamed Hawaii Mountain Yam offer comparable quantities of Carbohydrate per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6