Comparing Nutrients in 100 calories Toasted Sunflower SeedsVS Yam
Weight per 100 calories
Toasted Sunflower Seeds
16g
Yam
84.7g
Toasted Sunflower Seeds have 5.2 times more energy per 100g than Yam. It has very high energy density when compared to other foods. Raw Yam having average energy density.
Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Yam?
Toasted Sunflower Seeds VS Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Yam?
Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Yam:
100 calories of Toasted Sunflower Seeds have 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B5 and 2 times more Vitamin B9 than Yam.
While 100 kcal of Raw Yam contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B6 and 64.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
Both Toasted Sunflower Seed Kernels no Salt as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Yam:
100 calories of Toasted Sunflower Seeds have 2 times more Copper, 2.4 times more Iron, 4 times more Phosphorus and 4.2 times more Zinc than Yam.
While 100 kcal of Raw Yam contain 8.7 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seeds and Yam contain similar levels of Magnesium and Manganese per 100 calories.
100 calories of Yam lack sufficient amounts of Zinc
Both Toasted Sunflower Seed Kernels no Salt as well as Raw Yam lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Toasted Sunflower Seeds have 63.7 times more Fat, 30.7 times more Saturated Fat, 111.4 times more Omega 6 and 2.1 times more Protein than Yam.
While 100 kcal of Raw Yam contain 7.1 times more Carbohydrate and 1.9 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seeds and Yam offer comparable quantities of Energy per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 6
Both Toasted Sunflower Seed Kernels no Salt as well as Raw Yam provide inadequate amounts of Omega 3 in 100 calories.