Lets compare vitamin content per 100 grams of Yam vs Oil Roasted Sunflower Seeds:
Raw Yam has 15.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 8.8 times more Vitamin B2, 7.5 times more Vitamin B3, 22.1 times more Vitamin B5, 2.7 times more Vitamin B6, 10.2 times more Vitamin B9, 103.8 times more Vitamin E and 1.3 times more Vitamin K than Raw Yam.
Both Raw Yam 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 Yam vs Oil Roasted Sunflower Seeds:
Raw Yam has 1.7 times more Potassium and 45.2 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Calcium, 10.1 times more Copper, 7.9 times more Iron, 6 times more Magnesium, 5.2 times more Manganese, 20.7 times more Phosphorus, 111.7 times more Selenium and 21.7 times more Zinc than Raw Yam.
Comparison of macro-nutrients per 100 grams:
Raw Yam has 1.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5 times more Energy, 301.8 times more Fat, 191 times more Saturated Fat, 6.8 times more Omega 3, 534.5 times more Omega 6, 6.2 times more Sugars, 2.6 times more Fiber and 13.1 times more Protein than Raw Yam.
Both Raw Yam as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.