Lets compare vitamin content per 7 ounces of Cooked Yam, Boiled, Drained, Or Baked vs Sunflower Seeds:
Cooked Yam, Boiled, Drained, Or Baked no Salt has 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 15.6 times more Vitamin B1, 12.7 times more Vitamin B2, 15.1 times more Vitamin B3, 3.6 times more Vitamin B5, 5.9 times more Vitamin B6, 14.2 times more Vitamin B9 and 103.4 times more Vitamin E than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Cooked Yam, Boiled, Drained, Or Baked vs Sunflower Seeds:
Cooked Yam, Boiled, Drained, Or Baked no Salt has 14.8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.6 times more Calcium, 11.8 times more Copper, 10.1 times more Iron, 18.1 times more Magnesium, 5.3 times more Manganese, 13.5 times more Phosphorus, 75.7 times more Selenium and 25 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Dried Sunflower Seed Kernels have similar amounts of Potassium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5 times more Energy, 367.6 times more Fat, 153.6 times more Saturated Fat, 6.7 times more Omega 3, 461 times more Omega 6, 5.3 times more Sugars, 2.2 times more Fiber and 13.9 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.