Lets compare vitamin content per 100 grams of Hawaii Mountain Yam vs Roasted Sunflower Seeds:
Raw Hawaii Mountain Yam has 1.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Vitamin B2, 14.6 times more Vitamin B3, 16.3 times more Vitamin B5, 4.5 times more Vitamin B6, 16.9 times more Vitamin B9, 124.3 times more Vitamin E and 1.9 times more Vitamin K than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 100 g.
Both Raw Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Hawaii Mountain Yam vs Roasted Sunflower Seeds:
Raw Hawaii Mountain Yam has 67.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Calcium, 16.6 times more Copper, 8.6 times more Iron, 10.8 times more Magnesium, 8.7 times more Manganese, 34 times more Phosphorus, 2 times more Potassium, 113.3 times more Selenium and 19.6 times more Zinc than Raw Hawaii Mountain Yam.
Comparison of macro-nutrients per 100 grams:
Dry Roasted Sunflower Seed Kernels no Salt contain 8.7 times more Energy, 498 times more Fat, 237.2 times more Saturated Fat, 9.9 times more Omega 3, 862.7 times more Omega 6, 1.5 times more Carbohydrate, 8.8 times more Sugars, 4.4 times more Fiber and 14.4 times more Protein than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.