Comparing Nutrients in 100 calories Hawaii Mountain YamVS Sunflower Seed Flour
Weight per 100 calories
Hawaii Mountain Yam
149g
Sunflower Seed Flour
30.7g
Partially Defatted Sunflower Seed Flour has 4.9 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is high in comparison to other foods. Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Sunflower Seed Flour?
Hawaii Mountain Yam VS Sunflower Seed Flour Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Sunflower Seed Flour?
Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs Sunflower Seed Flour:
100 calories of Hawaii Mountain Yam have 9.7 times more Vitamin C than Sunflower Seed Flour.
While 100 kcal of Partially Defatted Sunflower Seed Flour contain 6.4 times more Vitamin B1, 2.9 times more Vitamin B2, 3.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 3.3 times more Vitamin B9 than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Sunflower Seed Flour provide similar amounts of Vitamin B6 per 100 calories.
100 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
Both Raw Hawaii Mountain Yam as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Hawaii Mountain Yam vs Sunflower Seed Flour:
100 calories of Hawaii Mountain Yam have 30.4 times more Potassium and 53 times more Water than Sunflower Seed Flour.
While 100 kcal of Partially Defatted Sunflower Seed Flour contain 3.2 times more Copper, 3.1 times more Iron, 5.9 times more Magnesium, 1.7 times more Manganese, 4.2 times more Phosphorus, 17.1 times more Selenium and 3.8 times more Zinc than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Sunflower Seed Flour contain similar levels of Calcium per 100 calories.
100 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
100 calories of Sunflower Seed Flour lack sufficient amounts of Potassium
Comparison of macro-nutrients per 100 calories:
100 calories of Hawaii Mountain Yam have 2.2 times more Carbohydrate and 2.3 times more Fiber than Sunflower Seed Flour.
While 100 kcal of Partially Defatted Sunflower Seed Flour contain 7.4 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Sunflower Seed Flour offer comparable quantities of Energy per 100 calories.
Both Raw Hawaii Mountain Yam as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.