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

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Flour	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	51% 1479kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	14% 18.2g	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	62% 23.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	389% 218g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	25% 0.33mg	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	252% 1007μg	54.4% 218μg	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	6.55% 5.9mg	179% 161mg	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

	Sunflower Seed Flour	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	51.7% 517mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	70.6% 0.64mg	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	375% 30mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	73% 1.7mg	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	446% 3125mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.92% 34g	11.3% 418g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Sunflower Seed Flour has 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.
• While 1 lb of Steamed Taro Leaves contains 106 times more Vitamin A, 1.4 times more Vitamin B2 and 27.3 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Partially Defatted Sunflower Seed Flour as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sunflower Seed Flour has 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.
• While 1 lb of Steamed Taro Leaves contains 6.9 times more Potassium and 12.3 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 pound of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 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.
• While 1 lb of Steamed Taro Leaves contains 25.5 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 1 pound of Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6