Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Hawaii Mountain Yam
Weight per 100 calories
Roasted Sunflower Seeds
17g
Hawaii Mountain Yam
149g
Roasted Sunflower Seeds have 8.7 times more energy per 100g than Hawaii Mountain Yam. It has very high energy density when compared to other foods. Raw Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Hawaii Mountain Yam?
Roasted Sunflower Seeds VS Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Hawaii Mountain Yam:
100 calories of Roasted Sunflower Seeds have 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 14.3 times more Vitamin E than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 8.4 times more Vitamin B1, 1.9 times more Vitamin B6 and 16.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Hawaii Mountain Yam:
100 calories of Roasted Sunflower Seeds have 1.9 times more Copper, 1.2 times more Magnesium, 3.9 times more Phosphorus, 13 times more Selenium and 2.3 times more Zinc than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 3.2 times more Calcium, 4.3 times more Potassium and 589.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Hawaii Mountain Yam contain similar levels of Iron and Manganese per 100 calories.
100 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
100 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Roasted Sunflower Seeds have 57.3 times more Fat, 27.3 times more Saturated Fat, 99.3 times more Omega 6 and 1.7 times more Protein than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 5.9 times more Carbohydrate and 2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Hawaii Mountain Yam offer comparable quantities of Energy per 100 calories.
100 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 6
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 in 100 calories.