Comparing Nutrients in 100 calories Oil Roasted Sunflower SeedsVS Steamed Hawaii Mountain Yam
Weight per 100 calories
Oil Roasted Sunflower Seeds
17g
Steamed Hawaii Mountain Yam
122g
Oil Roasted Sunflower Seeds have 7.2 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 - Oil Roasted Sunflower Seeds or Steamed Hawaii Mountain Yam?
Oil Roasted Sunflower Seeds VS Steamed Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Steamed Hawaii Mountain Yam:
100 calories of Oil Roasted Sunflower Seeds have 2.8 times more Vitamin B2, 4.4 times more Vitamin B3, 2 times more Vitamin B5 and 2.7 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 1.9 times more Vitamin B1 and 1.9 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
100 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Steamed Hawaii Mountain Yam:
100 calories of Oil Roasted Sunflower Seeds have 1.9 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 3.9 times more Phosphorus, 12 times more Selenium and 2.3 times more Zinc than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 7.4 times more Potassium and 361.6 times more Water than Oil Roasted Sunflower Seed Kernels.
Both Oil 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 Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds have 88.8 times more Fat, 54.4 times more Saturated Fat, 157.9 times more Omega 6 and 1.6 times more Protein than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 6.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
Both Oil 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 Oil Roasted Sunflower Seed Kernels as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 in 100 calories.