Nutrient Comparison: Oil Roasted Sunflower Seeds VS Hawaii Mountain Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of 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 Hawaii Mountain Yam:
- 7 ounces of Oil Roasted Sunflower Seeds have 3.1 times more Vitamin B1, 14.7 times more Vitamin B2, 8.6 times more Vitamin B3, 16 times more Vitamin B5, 4.4 times more Vitamin B6, 16.7 times more Vitamin B9, 173 times more Vitamin E and 2.2 times more Vitamin K than Hawaii Mountain Yam.
- While 7 oz of Raw Hawaii Mountain Yam contain 2.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
- 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
- 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
- Both Oil Roasted Sunflower Seed Kernels as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Hawaii Mountain Yam:
- 7 ounces of Oil Roasted Sunflower Seeds have 3.3 times more Calcium, 16.4 times more Copper, 9.7 times more Iron, 10.6 times more Magnesium, 8.6 times more Manganese, 33.5 times more Phosphorus, 111.7 times more Selenium and 19.3 times more Zinc than Hawaii Mountain Yam.
- While 7 oz of Raw Hawaii Mountain Yam contain 52.9 times more Water than Oil Roasted Sunflower Seed Kernels.
- Both Oil Roasted Sunflower Seeds and Hawaii Mountain Yam contain similar levels of Potassium per seven ounces.
- 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Oil Roasted Sunflower Seeds have 8.8 times more Energy, 513 times more Fat, 321.3 times more Saturated Fat, 11.6 times more Omega 3, 900.2 times more Omega 6, 1.4 times more Carbohydrate, 10 times more Sugars, 4.2 times more Fiber and 15 times more Protein than Hawaii Mountain Yam.
- 7 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6