Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	204% 5920kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	31% 40g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	52.6% 20g	38g per day for Men 19-50 years
Protein	358% 201g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	292% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	55.4% 0.72mg	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	585% 2340μg	120% 480μg	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	12.2% 11mg	394% 355mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	87% 870mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	156% 1.4mg	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	535% 42.8mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	161% 3.7mg	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	1627% 11390mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Steamed Taro Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Steamed Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Steamed Taro Leaves:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.3 times more Vitamin B1, 3.3 times more Vitamin B3, 157.7 times more Vitamin B5, 11 times more Vitamin B6 and 4.9 times more Vitamin B9 than Steamed Taro Leaves.
• While 1 kg of Steamed Taro Leaves contains more Vitamin A, 1.4 times more Vitamin B2 and 32.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Steamed Taro Leaves:

• 1 kilogram of Oil Roasted Sunflower Seeds has 12.9 times more Copper, 3.6 times more Iron, 6.4 times more Magnesium, 5.6 times more Manganese, 42.2 times more Phosphorus, 86.9 times more Selenium and 24.8 times more Zinc than Steamed Taro Leaves.
• While 1 kg of Steamed Taro Leaves contains 59.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Steamed Taro Leaves contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 24.7 times more Energy, 125.1 times more Fat, 85.2 times more Saturated Fat, 1.6 times more Omega 3, 292.4 times more Omega 6, 5.7 times more Carbohydrate, 5.3 times more Fiber and 7.4 times more Protein than Steamed Taro Leaves.
• 1 kilogram of Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6