Lets compare vitamin content per 100 grams of Sunflower Seeds vs Steamed Hawaii Mountain Yam with Salt:
Dried Sunflower Seed Kernels have 17.2 times more Vitamin B1, 25.4 times more Vitamin B2, 64.1 times more Vitamin B3, 2.4 times more Vitamin B5, 6.4 times more Vitamin B6, 18.9 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
Both Dried Sunflower Seed Kernels as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Sunflower Seeds vs Steamed Hawaii Mountain Yam with Salt:
Dried Sunflower Seed Kernels have 9.8 times more Calcium, 14 times more Copper, 12.2 times more Iron, 32.5 times more Magnesium, 6.9 times more Manganese, 16.5 times more Phosphorus, 1.3 times more Potassium, 58.9 times more Selenium and 15.6 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
While Steamed Hawaii Mountain Yam with Salt contains 27.6 times more Sodium and 16.3 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels have 7.1 times more Energy, 643.3 times more Fat, 247.5 times more Saturated Fat, 10 times more Omega 3, 768.3 times more Omega 6 and 12 times more Protein than Steamed Hawaii Mountain Yam with Salt.
Both Dried Sunflower Seed Kernels and Steamed Hawaii Mountain Yam with Salt have similar amounts of Carbohydrate per 100 g.
Both Dried Sunflower Seed Kernels as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.