Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Steamed Hawaii Mountain Yam
Weight per 100 calories
Roasted Sunflower Seeds
17g
Steamed Hawaii Mountain Yam
122g
Roasted Sunflower Seeds have 7.1 times more energy per 100g than Steamed Hawaii Mountain Yam. It has very high energy density when compared to other foods. Steamed Hawaii Mountain Yam having average energy density.
Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Steamed Hawaii Mountain Yam?
Roasted Sunflower Seeds VS Steamed Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Steamed Hawaii Mountain Yam:
100 calories of Roasted Sunflower Seeds have 2.5 times more Vitamin B2, 7.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.8 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 5.8 times more Vitamin B1 and 1.8 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
100 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Steamed Hawaii Mountain Yam:
100 calories of Roasted Sunflower Seeds have 2 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 4.1 times more Phosphorus, 12.4 times more Selenium and 2.3 times more Zinc than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 4.1 times more Potassium and 456.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Steamed Hawaii Mountain Yam contain similar levels of Manganese per 100 calories.
100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Roasted Sunflower Seeds have 87.7 times more Fat, 40.9 times more Saturated Fat, 154 times more Omega 6 and 1.6 times more Protein than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 5.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Steamed Hawaii Mountain Yam offer comparable quantities of Energy per 100 calories.
100 calories of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 6
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 in 100 calories.