Comparing Nutrients in 100 grams Hawaii Mountain YamVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Hawaii Mountain Yam

91%

Sunflower Seeds

13%

74%

13%

100 g ▼

Macro Nutrients

Hawaii Mountain Yamvs Sunflower Seeds

2.3%67kcal

Energy

20%584kcal

67 kcalvs584 kcal

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

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0.1%0.1g

Fat

53%51.5g

0.1 gvs51.5 g

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

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0.069%0.022g

Saturated Fat

14%4.46g

0.022 gvs4.46 g

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

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0.44%0.007g

Omega 3

3.75%0.06g

0.007 gvs0.06 g

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

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0.22%0.038g

Omega 6

136%23g

0.038 gvs23 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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12.5%16.3g

Carbohydrate

15.4%20g

16.3 gvs20 g

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

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0.43%0.31g

Sugars

3.6%2.62g

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

0.31 gvs2.62 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

%2.5g

NA gvs2.5 g

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

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6.58%2.5g

Fiber

22.6%8.6g

2.5 gvs8.6 g

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

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2.4%1.34g

Protein

37%20.8g

1.34 gvs20.8 g

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

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Vitamins

Hawaii Mountain Yamvs Sunflower Seeds

Vitamin A

0.33%3μg

RAE, retinol activity equivalents

NA μgvs3 μg

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

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8.5%0.1mg

Vitamin B1

123%1.48mg

Thiamine

0.1 mgvs1.48 mg

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

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1.46%0.019mg

Vitamin B2

27.3%0.36mg

Riboflavin

0.019 mgvs0.36 mg

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

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3%0.48mg

Vitamin B3

52%8.34mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs8.34 mg

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

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8.66%0.43mg

Vitamin B5

22.6%1.13mg

Pantothenic acid

0.43 mgvs1.13 mg

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

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13.8%0.18mg

Vitamin B6

103%1.35mg

Pyridoxine

0.18 mgvs1.35 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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3.5%14μg

Vitamin B9

56.8%227μg

Folates and Folic Acid

14 μgvs227 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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2.9%2.6mg

Vitamin C

1.56%1.4mg

Ascorbic acid

2.6 mgvs1.4 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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1.4%0.21mg

Vitamin E

234%35mg

Tocopherols and Tocotrienols

0.21 mgvs35 mg

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

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1.17%1.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.4 μgvs0 μg

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

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Minerals

Hawaii Mountain Yamvs Sunflower Seeds

2.6%26mg

Calcium

7.8%78mg

26 mgvs78 mg

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

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12.2%0.11mg

Copper

200%1.8mg

0.11 mgvs1.8 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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5.5%0.44mg

Iron

65.6%5.25mg

0.44 mgvs5.25 mg

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

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2.86%12mg

Magnesium

77.4%325mg

12 mgvs325 mg

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

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10.5%0.24mg

Manganese

84.8%1.95mg

0.24 mgvs1.95 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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4.86%34mg

Phosphorus

94%660mg

34 mgvs660 mg

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

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12.3%418mg

Potassium

19%645mg

418 mgvs645 mg

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

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1.27%0.7μg

Selenium

96%53μg

0.7 μgvs53 μg

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

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0.87%13mg

Sodium

0.6%9mg

13 mgvs9 mg

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

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2.45%0.27mg

Zinc

45.5%5mg

0.27 mgvs5 mg

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

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2.2%81.4g

Water

0.13%4.73g

81.4 gvs4.73 g

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

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Lets compare vitamin content per 100 grams of Hawaii Mountain Yam vs Sunflower Seeds:

Raw Hawaii Mountain Yam has 1.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Raw Hawaii Mountain Yam as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Hawaii Mountain Yam vs Sunflower Seeds:

Raw Hawaii Mountain Yam has 17.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 100 grams:

Dried Sunflower Seed Kernels contain 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, 8.5 times more Sugars, 3.4 times more Fiber and 15.5 times more Protein than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 100 g.
Both Raw Hawaii Mountain Yam as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Hawaii Mountain YamVS Steamed Hawaii Mountain YamSunflower SeedsVS Steamed Hawaii Mountain YamHawaii Mountain YamVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 grams Hawaii Mountain YamVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: