Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs Toasted Sunflower Seeds:
Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Vitamin B1, 20.4 times more Vitamin B2, 32.3 times more Vitamin B3, 14.7 times more Vitamin B5, 3.9 times more Vitamin B6, 19.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam as well as Toasted 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 Toasted Sunflower Seeds:
Steamed Hawaii Mountain Yam has 77.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 14.2 times more Copper, 15.8 times more Iron, 12.9 times more Magnesium, 7.5 times more Manganese, 29 times more Phosphorus and 16.6 times more Zinc than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 100 g.
Comparison of macro-nutrients per 100 grams:
Toasted Sunflower Seed Kernels no Salt contain 7.5 times more Energy, 710 times more Fat, 330.7 times more Saturated Fat, 13.2 times more Omega 3, 1246.3 times more Omega 6 and 9.9 times more Protein than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 100 g.
Both Steamed Hawaii Mountain Yam as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.