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Comparing Nutrients in 1 kilogram Steamed Taro LeavesVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Steamed Taro Leaves
35%
12%
53%
Oil Roasted Sunflower Seeds
13%
73%
14%
1 kg ▼

Macro Nutrients

8.28%240kcal
Energy
204%5920kcal
240 kcalvs5920 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.23%4.1g
Fat
529%513g
4.1 gvs513 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.6%0.83g
Saturated Fat
221%70.7g
0.83 gvs70.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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32%0.51g
Omega 3
50.6%0.81g
0.51 gvs0.81 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.9%1.17g
Omega 6
2012%342g
1.17 gvs342 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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31%40g
Carbohydrate
176%229g
40 gvs229 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
43%31g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs31 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.4g
NA gvs7.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%23.7g
NA gvs23.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.6%20g
Fiber
279%106g
20 gvs106 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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48.6%27g
Protein
358%201g
27 gvs201 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

236%2120μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2120 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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116%1.4mg
Vitamin B1
267%3.2mg
Thiamine
1.4 mgvs3.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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292%3.8mg
Vitamin B2
215%2.8mg
Riboflavin
3.8 mgvs2.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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79%12.7mg
Vitamin B3
258%41.3mg
Niacin, nicotinic acid, niacinamide
12.7 mgvs41.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.8%0.44mg
Vitamin B5
1388%69.4mg
Pantothenic acid
0.44 mgvs69.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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55.4%0.72mg
Vitamin B6
609%7.9mg
Pyridoxine
0.72 mgvs7.9 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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120%480μg
Vitamin B9
585%2340μg
Folates and Folic Acid
480 μgvs2340 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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394%355mg
Vitamin C
12.2%11mg
Ascorbic acid
355 mgvs11 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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NA
Vitamin E
2422%363mg
Tocopherols and Tocotrienols
NA mgvs363 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
26%31μg
Phytomenadione or phylloquinone
NA μgvs31 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

86%860mg
Calcium
87%870mg
860 mgvs870 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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156%1.4mg
Copper
2004%18mg
1.4 mgvs18 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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148%12mg
Iron
535%42.8mg
12 mgvs42.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47.6%200mg
Magnesium
302%1270mg
200 mgvs1270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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161%3.7mg
Manganese
904%21mg
3.7 mgvs21 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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38.6%270mg
Phosphorus
1627%11390mg
270 mgvs11390 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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135%4600mg
Potassium
142%4830mg
4600 mgvs4830 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.4%9μg
Selenium
1422%782μg
9 μgvs782 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.33%20mg
Sodium
2%30mg
20 mgvs30 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19%2.1mg
Zinc
474%52mg
2.1 mgvs52 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25%922g
Water
0.42%15.4g
922 gvs15.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Steamed Taro Leaves vs Oil Roasted Sunflower Seeds:
Comparing minerals per 1 kilogram for Steamed Taro Leaves vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



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