Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	20.4% 592kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	21% 27.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	0.68% 0.49g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	36% 20g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	4% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	13.4% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	8.7% 87mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53.5% 4.3mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	16% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1139mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Cooked Yam, Boiled, Drained, Or Baked:

• Oil Roasted Sunflower Seed Kernels have 3.4 times more Vitamin B1, 10 times more Vitamin B2, 7.5 times more Vitamin B3, 22.3 times more Vitamin B5, 3.5 times more Vitamin B6, 14.6 times more Vitamin B9, 106.9 times more Vitamin E and 1.3 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 11 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Cooked Yam, Boiled, Drained, Or Baked:

• Oil Roasted Sunflower Seed Kernels have 6.2 times more Calcium, 11.9 times more Copper, 8.2 times more Iron, 7.1 times more Magnesium, 5.6 times more Manganese, 23.2 times more Phosphorus, 111.7 times more Selenium and 26.1 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.4 times more Potassium and 45.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 5.1 times more Energy, 366.4 times more Fat, 243.7 times more Saturated Fat, 9 times more Omega 3, 684.2 times more Omega 6, 6.3 times more Sugars, 2.7 times more Fiber and 13.5 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Oil Roasted Sunflower Seed Kernels and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Carbohydrate per 100 g.
• Both Oil Roasted 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.