Comparing Nutrients in 1 pound Hawaii Mountain YamVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Hawaii Mountain Yam

91%

Roasted Sunflower Seeds

12%

72%

16%

1 lb ▼

Macro Nutrients

Hawaii Mountain Yamvs Roasted Sunflower Seeds

10.5%304kcal

Energy

91%2640kcal

304 kcalvs2640 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.47%0.45g

Fat

233%226g

0.45 gvs226 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.1g

Saturated Fat

74%23.7g

0.1 gvs23.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g

Omega 3

19.6%0.31g

0.032 gvs0.31 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1%0.17g

Omega 6

875%149g

0.17 gvs149 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57%74g

Carbohydrate

84%109g

74 gvs109 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.94%1.4g

Sugars

17%12.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.4 gvs12.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30%11.3g

Fiber

132%50.3g

11.3 gvs50.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.08g

Protein

157%87.7g

6.08 gvs87.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Hawaii Mountain Yamvs Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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38.6%0.46mg

Vitamin B1

40%0.48mg

Thiamine

0.46 mgvs0.48 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.63%0.086mg

Vitamin B2

86%1.1mg

Riboflavin

0.086 mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.6%2.2mg

Vitamin B3

200%32mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs32 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39.3%1.96mg

Vitamin B5

639%32mg

Pantothenic acid

1.96 mgvs32 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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62.5%0.81mg

Vitamin B6

281%3.65mg

Pyridoxine

0.81 mgvs3.65 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%63.5μg

Vitamin B9

269%1075μg

Folates and Folic Acid

63.5 μgvs1075 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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13%11.8mg

Vitamin C

7.06%6.35mg

Ascorbic acid

11.8 mgvs6.35 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.35%0.95mg

Vitamin E

789%118mg

Tocopherols and Tocotrienols

0.95 mgvs118 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.3%6.35μg

Vitamin K

10.2%12.2μg

Phytomenadione or phylloquinone

6.35 μgvs12.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Hawaii Mountain Yamvs Roasted Sunflower Seeds

11.8%118mg

Calcium

31.8%318mg

118 mgvs318 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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55.4%0.5mg

Copper

922%8.3mg

0.5 mgvs8.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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25%2mg

Iron

215%17.2mg

2 mgvs17.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%54.4mg

Magnesium

139%585mg

54.4 mgvs585 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.7%1.1mg

Manganese

416%9.57mg

1.1 mgvs9.57 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22%154mg

Phosphorus

748%5239mg

154 mgvs5239 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55.8%1896mg

Potassium

113%3856mg

1896 mgvs3856 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.77%3.18μg

Selenium

654%360μg

3.18 μgvs360 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.93%59mg

Sodium

0.91%13.6mg

59 mgvs13.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.22mg

Zinc

218%24mg

1.22 mgvs24 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%369g

Water

0.15%5.44g

369 gvs5.44 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Hawaii Mountain Yam vs Roasted Sunflower Seeds:

Raw Hawaii Mountain Yam has 1.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Vitamin B2, 14.6 times more Vitamin B3, 16.3 times more Vitamin B5, 4.5 times more Vitamin B6, 16.9 times more Vitamin B9, 124.3 times more Vitamin E and 1.9 times more Vitamin K than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
Both Raw Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hawaii Mountain Yam vs Roasted Sunflower Seeds:

Raw Hawaii Mountain Yam has 67.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Calcium, 16.6 times more Copper, 8.6 times more Iron, 10.8 times more Magnesium, 8.7 times more Manganese, 34 times more Phosphorus, 2 times more Potassium, 113.3 times more Selenium and 19.6 times more Zinc than Raw Hawaii Mountain Yam.

Comparison of macro-nutrients per 1 pound:

Dry Roasted Sunflower Seed Kernels no Salt contain 8.7 times more Energy, 498 times more Fat, 237.2 times more Saturated Fat, 9.9 times more Omega 3, 862.7 times more Omega 6, 1.5 times more Carbohydrate, 8.8 times more Sugars, 4.4 times more Fiber and 14.4 times more Protein than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Hawaii Mountain YamVS Steamed Hawaii Mountain YamRoasted Sunflower SeedsVS Steamed Hawaii Mountain YamHawaii Mountain YamVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 pound Hawaii Mountain YamVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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