Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Yam:
Dried Sunflower Seed Kernels have 13.2 times more Vitamin B1, 11.1 times more Vitamin B2, 15.1 times more Vitamin B3, 3.6 times more Vitamin B5, 4.6 times more Vitamin B6, 9.9 times more Vitamin B9 and 100.5 times more Vitamin E than Raw Yam.
While Raw Yam contains 12.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Sunflower Seeds vs Yam:
Dried Sunflower Seed Kernels have 4.6 times more Calcium, 10.1 times more Copper, 9.7 times more Iron, 15.5 times more Magnesium, 4.9 times more Manganese, 12 times more Phosphorus, 75.7 times more Selenium and 20.8 times more Zinc than Raw Yam.
While Raw Yam contains 1.3 times more Potassium and 14.7 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 1 kilogram:
Dried Sunflower Seed Kernels have 4.9 times more Energy, 302.7 times more Fat, 120.4 times more Saturated Fat, 5 times more Omega 3, 360.2 times more Omega 6, 5.2 times more Sugars, 2.1 times more Fiber and 13.6 times more Protein than Raw Yam.
While Raw Yam contains 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Raw Yam have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.