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Comparing Nutrients in 14 ounces Taro LeavesVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Taro Leaves
37%
12%
51%
Sunflower Seeds
13%
74%
13%
14 oz ▼

Macro Nutrients

5.75%167kcal
Energy
80%2318kcal
167 kcalvs2318 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.03%2.94g
Fat
211%204g
2.94 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.87%0.6g
Saturated Fat
55.3%17.7g
0.6 gvs17.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23%0.37g
Omega 3
15%0.24g
0.37 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5%0.85g
Omega 6
538%91g
0.85 gvs91 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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20.5%26.6g
Carbohydrate
61%79.4g
26.6 gvs79.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.5%12g
Sugars
14.3%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs10.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%9.92g
NA gvs9.92 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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38.6%14.7g
Fiber
90%34g
14.7 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
35.3%19.8g
Protein
147%82.5g
19.8 gvs82.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

106%957μg
Vitamin A
1.32%12μg
RAE, retinol activity equivalents
957 μgvs12 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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69%0.83mg
Vitamin B1
490%5.87mg
Thiamine
0.83 mgvs5.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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139%1.8mg
Vitamin B2
108%1.4mg
Riboflavin
1.8 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.5%6mg
Vitamin B3
207%33mg
Niacin, nicotinic acid, niacinamide
6 mgvs33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
6.67%0.33mg
Vitamin B5
89.7%4.5mg
Pantothenic acid
0.33 mgvs4.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
44.6%0.58mg
Vitamin B6
411%5.34mg
Pyridoxine
0.58 mgvs5.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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125%500μg
Vitamin B9
225%901μg
Folates and Folic Acid
500 μgvs901 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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229%206mg
Vitamin C
6.17%5.56mg
Ascorbic acid
206 mgvs5.56 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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53.4%8mg
Vitamin E
931%140mg
Tocopherols and Tocotrienols
8 mgvs140 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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359%431μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
431 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

42.5%425mg
Calcium
31%310mg
425 mgvs310 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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119%1.07mg
Copper
794%7.14mg
1.07 mgvs7.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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112%8.93mg
Iron
260%21mg
8.93 mgvs21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42.5%179mg
Magnesium
307%1290mg
179 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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123%2.83mg
Manganese
336%7.74mg
2.83 mgvs7.74 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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34%238mg
Phosphorus
374%2619mg
238 mgvs2619 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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75.6%2572mg
Potassium
75.3%2560mg
2572 mgvs2560 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.5%3.57μg
Selenium
382%210μg
3.57 μgvs210 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.79%12mg
Sodium
2.4%35.7mg
12 mgvs35.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg
Zinc
180%20mg
1.63 mgvs20 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.2%340g
Water
0.51%18.8g
340 gvs18.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Taro Leaves vs Sunflower Seeds:
Comparing minerals per 14 ounces for Taro Leaves vs Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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