Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Steamed Hawaii Mountain Yam with Salt:
Oil Roasted Sunflower Seed Kernels have 3.7 times more Vitamin B1, 20 times more Vitamin B2, 31.8 times more Vitamin B3, 14.5 times more Vitamin B5, 3.8 times more Vitamin B6, 19.5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
Both Oil Roasted Sunflower Seed Kernels as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Steamed Hawaii Mountain Yam with Salt:
Oil Roasted Sunflower Seed Kernels have 10.9 times more Calcium, 14 times more Copper, 10 times more Iron, 12.7 times more Magnesium, 7.3 times more Manganese, 28.5 times more Phosphorus, 86.9 times more Selenium and 16.3 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
While Steamed Hawaii Mountain Yam with Salt contains 82.7 times more Sodium and 50.1 times more Water than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Steamed Hawaii Mountain Yam with Salt have similar amounts of Potassium per 100 g.
Comparison of macro-nutrients per 100 grams:
Oil Roasted Sunflower Seed Kernels have 7.2 times more Energy, 641.3 times more Fat, 392.7 times more Saturated Fat, 13.5 times more Omega 3, 1140.3 times more Omega 6 and 11.6 times more Protein than Steamed Hawaii Mountain Yam with Salt.
Both Oil Roasted Sunflower Seed Kernels and Steamed Hawaii Mountain Yam with Salt have similar amounts of Carbohydrate per 100 g.
Both Oil Roasted Sunflower Seed Kernels as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.