Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Hawaii Mountain Yam:
Oil Roasted Sunflower Seed Kernels have 3.1 times more Vitamin B1, 14.7 times more Vitamin B2, 8.6 times more Vitamin B3, 16 times more Vitamin B5, 4.4 times more Vitamin B6, 16.7 times more Vitamin B9, 173 times more Vitamin E and 2.2 times more Vitamin K than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 2.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Hawaii Mountain Yam:
Oil Roasted Sunflower Seed Kernels have 3.3 times more Calcium, 16.4 times more Copper, 9.7 times more Iron, 10.6 times more Magnesium, 8.6 times more Manganese, 33.5 times more Phosphorus, 111.7 times more Selenium and 19.3 times more Zinc than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 52.9 times more Water than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Raw Hawaii Mountain Yam have similar amounts of Potassium per 1 lb.
Comparison of macro-nutrients per 1 pound:
Oil Roasted Sunflower Seed Kernels have 8.8 times more Energy, 513 times more Fat, 321.3 times more Saturated Fat, 11.6 times more Omega 3, 900.2 times more Omega 6, 1.4 times more Carbohydrate, 10 times more Sugars, 4.2 times more Fiber and 15 times more Protein than Raw Hawaii Mountain Yam.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Hawaii Mountain Yam have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.