Comparing Nutrients in 5 ounces YamVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Yam

94%

Roasted Sunflower Seeds

12%

72%

16%

5 oz ▼

Macro Nutrients

Yamvs Roasted Sunflower Seeds

5.77%167kcal

Energy

28.4%825kcal

167 kcalvs825 kcal

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

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0.25%0.24g

Fat

72.8%70.6g

0.24 gvs70.6 g

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

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0.16%0.052g

Saturated Fat

23%7.4g

0.052 gvs7.4 g

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

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1.06%0.017g

Omega 3

6.1%0.098g

0.017 gvs0.098 g

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

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0.53%0.091g

Omega 6

273%46.5g

0.091 gvs46.5 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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30.4%39.5g

Carbohydrate

26.2%34g

39.5 gvs34 g

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

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0.98%0.71g

Sugars

5.34%3.87g

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

0.71 gvs3.87 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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15.3%5.8g

Fiber

41.4%15.7g

5.8 gvs15.7 g

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

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3.87%2.17g

Protein

49%27.4g

2.17 gvs27.4 g

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

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Vitamins

Yamvs Roasted Sunflower Seeds

1.1%9.92μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.92 μgvs0 μg

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

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13.2%0.16mg

Vitamin B1

12.5%0.15mg

Thiamine

0.16 mgvs0.15 mg

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

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3.5%0.045mg

Vitamin B2

27%0.35mg

Riboflavin

0.045 mgvs0.35 mg

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

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4.9%0.78mg

Vitamin B3

62.4%10mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs10 mg

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

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8.9%0.45mg

Vitamin B5

200%9.98mg

Pantothenic acid

0.45 mgvs9.98 mg

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

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32%0.42mg

Vitamin B6

87.7%1.14mg

Pyridoxine

0.42 mgvs1.14 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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8.15%32.6μg

Vitamin B9

84%336μg

Folates and Folic Acid

32.6 μgvs336 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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27%24.2mg

Vitamin C

2.2%2mg

Ascorbic acid

24.2 mgvs2 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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3.3%0.5mg

Vitamin E

247%37mg

Tocopherols and Tocotrienols

0.5 mgvs37 mg

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

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2.7%3.26μg

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

3.26 μgvs3.83 μg

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

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Minerals

Yamvs Roasted Sunflower Seeds

2.4%24mg

Calcium

9.92%99mg

24 mgvs99 mg

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

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28%0.25mg

Copper

288%2.6mg

0.25 mgvs2.6 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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9.57%0.77mg

Iron

67.3%5.4mg

0.77 mgvs5.4 mg

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

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7.1%29.8mg

Magnesium

43.5%183mg

29.8 mgvs183 mg

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

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24.5%0.56mg

Manganese

130%3mg

0.56 mgvs3 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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11%78mg

Phosphorus

234%1637mg

78 mgvs1637 mg

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

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34%1157mg

Potassium

35.4%1205mg

1157 mgvs1205 mg

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

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1.8%0.99μg

Selenium

204%112μg

0.99 μgvs112 μg

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

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0.85%12.8mg

Sodium

0.28%4.25mg

12.8 mgvs4.25 mg

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

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3.1%0.34mg

Zinc

68%7.5mg

0.34 mgvs7.5 mg

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

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2.67%99g

Water

0.046%1.7g

99 gvs1.7 g

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

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Lets compare vitamin content per 5 ounces of Yam vs Roasted Sunflower Seeds:

Raw Yam has 12.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Vitamin B2, 12.8 times more Vitamin B3, 22.4 times more Vitamin B5, 2.7 times more Vitamin B6, 10.3 times more Vitamin B9 and 74.6 times more Vitamin E than Raw Yam.
Both Raw Yam and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin K per 5 oz.
Both Raw Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Yam vs Roasted Sunflower Seeds:

Raw Yam has 58 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 10.3 times more Copper, 7 times more Iron, 6.1 times more Magnesium, 5.3 times more Manganese, 21 times more Phosphorus, 113.3 times more Selenium and 22 times more Zinc than Raw Yam.
Both Raw Yam and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Energy, 292.9 times more Fat, 141.1 times more Saturated Fat, 5.8 times more Omega 3, 512.2 times more Omega 6, 5.5 times more Sugars, 2.7 times more Fiber and 12.6 times more Protein than Raw Yam.
Both Raw Yam and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 5 oz.
Both Raw Yam as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

YamVS Cooked Yam, Boiled, Drained, Or BakedRoasted Sunflower SeedsVS Cooked Yam, Boiled, Drained, Or BakedYamVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces YamVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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