Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs Roasted Sunflower Seeds:
Dry Roasted Sunflower Seed Kernels no Salt contain 17.6 times more Vitamin B2, 54.2 times more Vitamin B3, 14.7 times more Vitamin B5, 3.8 times more Vitamin B6, 19.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 100 g.
Both Steamed Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam vs Roasted Sunflower Seeds:
Steamed Hawaii Mountain Yam has 64.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Calcium, 14.2 times more Copper, 8.8 times more Iron, 12.9 times more Magnesium, 7.5 times more Manganese, 28.9 times more Phosphorus, 1.7 times more Potassium, 88.1 times more Selenium and 16.5 times more Zinc than Steamed Hawaii Mountain Yam.
Comparison of macro-nutrients per 100 grams:
Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Energy, 622.5 times more Fat, 289.9 times more Saturated Fat, 11.5 times more Omega 3, 1092.7 times more Omega 6 and 11.2 times more Protein than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 100 g.
Both Steamed Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.