Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cooked Yam, Boiled, Drained, Or Baked:
Dried Sunflower Seed Kernels have 15.6 times more Vitamin B1, 12.7 times more Vitamin B2, 15.1 times more Vitamin B3, 3.6 times more Vitamin B5, 5.9 times more Vitamin B6, 14.2 times more Vitamin B9 and 103.4 times more Vitamin E than Cooked Yam, Boiled, Drained, Or Baked no Salt.
While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Sunflower Seeds vs Cooked Yam, Boiled, Drained, Or Baked:
Dried Sunflower Seed Kernels have 5.6 times more Calcium, 11.8 times more Copper, 10.1 times more Iron, 18.1 times more Magnesium, 5.3 times more Manganese, 13.5 times more Phosphorus, 75.7 times more Selenium and 25 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 14.8 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Potassium per 100 g.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels have 5 times more Energy, 367.6 times more Fat, 153.6 times more Saturated Fat, 6.7 times more Omega 3, 461 times more Omega 6, 5.3 times more Sugars, 2.2 times more Fiber and 13.9 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.