Lets compare vitamin content per 100 grams of Cooked Yam, Boiled, Drained, Or Baked with Salt vs Oil Roasted Sunflower Seeds:
Cooked Yam, Boiled, Drained, Or Baked with Salt has 11 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 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 with Salt.
Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Cooked Yam, Boiled, Drained, Or Baked with Salt vs Oil Roasted Sunflower Seeds:
Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.4 times more Potassium, 81.3 times more Sodium and 45.5 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 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 with Salt.
Comparison of macro-nutrients per 100 grams:
Oil Roasted Sunflower Seed Kernels contain 5.2 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 with Salt.
Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 100 g.
Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.