Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Taro Shoots	Recommended Dietary Allowance
Energy	79.7% 2310kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	NA	38g per day for Men 19-50 years
Protein	137% 76.7g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	93% 83.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Taro Shoots	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	189% 15mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	655% 4584mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	38.8% 1318mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	10.3% 380g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Taro Shoots:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B1, 4.9 times more Vitamin B2, 8.8 times more Vitamin B3, 93.9 times more Vitamin B5, 7.2 times more Vitamin B6 and 79 times more Vitamin B9 than Raw Taro Shoots.
• While Raw Taro Shoots contain 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Taro Shoots:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Calcium, 20.8 times more Copper, 6.3 times more Iron, 16.1 times more Magnesium, 17.3 times more Manganese, 41.3 times more Phosphorus, 2.6 times more Potassium, 88.1 times more Selenium and 10.4 times more Zinc than Raw Taro Shoots.
• While Raw Taro Shoots contain 79.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 52.9 times more Energy, 553.3 times more Fat, 289.9 times more Saturated Fat, 6.3 times more Omega 3, 1260.8 times more Omega 6, 10.4 times more Carbohydrate and 21 times more Protein than Raw Taro Shoots.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Taro Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.