Comparing Nutrients in 1 kilogram Steamed Taro Leaves VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Steamed Taro Leaves	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	8.28% 240kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	276% 358g	130g per day for Men 19-50 years
Sugars	NA	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	52.6% 20g	137% 52g	38g per day for Men 19-50 years
Protein	48.6% 27g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	236% 2120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	579% 7.53mg	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	120% 480μg	555% 2220μg	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	394% 355mg	14.4% 13mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	86% 860mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	1903% 17mg	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	148% 12mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	859% 19.8mg	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	38.6% 270mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	25% 922g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Taro Leaves VS Sunflower Seed Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Steamed Taro Leaves vs Sunflower Seed Flour:

• 1 kilogram of Steamed Taro Leaves has 106 times more Vitamin A, 1.4 times more Vitamin B2 and 27.3 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 22.9 times more Vitamin B1, 5.8 times more Vitamin B3, 150 times more Vitamin B5, 10.5 times more Vitamin B6 and 4.6 times more Vitamin B9 than Steamed Taro Leaves.
• 1 kilogram of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Steamed Taro Leaves as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Steamed Taro Leaves vs Sunflower Seed Flour:

• 1 kilogram of Steamed Taro Leaves has 6.9 times more Potassium and 12.3 times more Water than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.3 times more Calcium, 12.2 times more Copper, 5.6 times more Iron, 17.3 times more Magnesium, 5.3 times more Manganese, 25.5 times more Phosphorus, 64.7 times more Selenium and 23.6 times more Zinc than Steamed Taro Leaves.
• 1 kilogram of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Steamed Taro Leaves has 25.5 times more Omega 3 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 13.6 times more Energy, 7.4 times more Omega 6, 8.9 times more Carbohydrate, 2.6 times more Fiber and 17.7 times more Protein than Steamed Taro Leaves.
• 1 kilogram of Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3