Comparing Nutrients in 1 pound 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	93% 2685kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	14% 18.2g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	24% 9.07g	38g per day for Men 19-50 years
Protein	162% 91g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	39.5% 395mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	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	215% 23.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.3% 418g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Steamed Taro Leaves:

• 1 pound 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 lb 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 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound of Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6