Comparing Nutrients in 1 pound Sunflower SeedsVS Hawaii Mountain Yam

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Hawaii Mountain Yam

91%

1 lb ▼

Macro Nutrients

Sunflower Seedsvs Hawaii Mountain Yam

91%2649kcal

Energy

10.5%304kcal

2649 kcalvs304 kcal

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

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241%233g

Fat

0.47%0.45g

233 gvs0.45 g

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

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63%20.2g

Saturated Fat

0.31%0.1g

20.2 gvs0.1 g

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

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17%0.27g

Omega 3

2%0.032g

0.27 gvs0.032 g

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

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615%105g

Omega 6

1%0.17g

105 gvs0.17 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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69.8%91g

Carbohydrate

57%74g

91 gvs74 g

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

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16.4%12g

Sugars

1.94%1.4g

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

12 gvs1.4 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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%11.3g

Sucrose

11.3 gvsNA g

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

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103%39g

Fiber

30%11.3g

39 gvs11.3 g

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

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168%94g

Protein

11%6.08g

94 gvs6.08 g

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

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Vitamins

Sunflower Seedsvs Hawaii Mountain Yam

1.5%13.6μg

Vitamin A

RAE, retinol activity equivalents

13.6 μgvsNA μg

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

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559%6.7mg

Vitamin B1

38.6%0.46mg

Thiamine

6.7 mgvs0.46 mg

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

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124%1.6mg

Vitamin B2

6.63%0.086mg

Riboflavin

1.6 mgvs0.086 mg

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

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236%38mg

Vitamin B3

13.6%2.2mg

Niacin, nicotinic acid, niacinamide

38 mgvs2.2 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

103%5.13mg

Vitamin B5

39.3%1.96mg

Pantothenic acid

5.13 mgvs1.96 mg

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

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469%6.1mg

Vitamin B6

62.5%0.81mg

Pyridoxine

6.1 mgvs0.81 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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257%1030μg

Vitamin B9

16%63.5μg

Folates and Folic Acid

1030 μgvs63.5 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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7.06%6.35mg

Vitamin C

13%11.8mg

Ascorbic acid

6.35 mgvs11.8 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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1064%160mg

Vitamin E

6.35%0.95mg

Tocopherols and Tocotrienols

160 mgvs0.95 mg

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

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0%0μg

Vitamin K

5.3%6.35μg

Phytomenadione or phylloquinone

0 μgvs6.35 μg

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

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Minerals

Sunflower Seedsvs Hawaii Mountain Yam

35.4%354mg

Calcium

11.8%118mg

354 mgvs118 mg

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

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907%8.16mg

Copper

55.4%0.5mg

8.16 mgvs0.5 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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298%24mg

Iron

25%2mg

24 mgvs2 mg

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

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351%1474mg

Magnesium

13%54.4mg

1474 mgvs54.4 mg

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

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385%8.85mg

Manganese

47.7%1.1mg

8.85 mgvs1.1 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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428%2994mg

Phosphorus

22%154mg

2994 mgvs154 mg

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

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86%2926mg

Potassium

55.8%1896mg

2926 mgvs1896 mg

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

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437%240μg

Selenium

5.77%3.18μg

240 μgvs3.18 μg

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

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2.72%41mg

Sodium

3.93%59mg

41 mgvs59 mg

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

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206%22.7mg

Zinc

11%1.22mg

22.7 mgvs1.22 mg

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

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0.58%21.5g

Water

10%369g

21.5 gvs369 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 Sunflower Seeds vs Hawaii Mountain Yam:

Dried Sunflower Seed Kernels have 14.5 times more Vitamin B1, 18.7 times more Vitamin B2, 17.3 times more Vitamin B3, 2.6 times more Vitamin B5, 7.5 times more Vitamin B6, 16.2 times more Vitamin B9 and 167.5 times more Vitamin E than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 1.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

Dried Sunflower Seed Kernels have 3 times more Calcium, 16.4 times more Copper, 11.9 times more Iron, 27.1 times more Magnesium, 8.1 times more Manganese, 19.4 times more Phosphorus, 1.5 times more Potassium, 75.7 times more Selenium and 18.5 times more Zinc than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 17.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

Dried Sunflower Seed Kernels have 8.7 times more Energy, 514.6 times more Fat, 202.5 times more Saturated Fat, 8.6 times more Omega 3, 606.6 times more Omega 6, 1.2 times more Carbohydrate, 8.5 times more Sugars, 3.4 times more Fiber and 15.5 times more Protein than Raw Hawaii Mountain Yam.
Both Dried Sunflower Seed Kernels as well as Raw Hawaii Mountain Yam have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Sunflower SeedsVS Roasted Sunflower SeedsHawaii Mountain YamVS Roasted Sunflower SeedsSunflower SeedsVS Steamed Hawaii Mountain YamHawaii Mountain YamVS Steamed Hawaii Mountain Yam

Compare Foods

Comparing Nutrients in 1 pound Sunflower SeedsVS Hawaii Mountain Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: