Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Toasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	97% 2808kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	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	137% 52g	24% 9.07g	38g per day for Men 19-50 years
Protein	139% 78g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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

	Toasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	26% 259mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Steamed Taro Leaves:

• Toasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B1, 3.3 times more Vitamin B3, 160.5 times more Vitamin B5, 11.2 times more Vitamin B6 and 5 times more Vitamin B9 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain more Vitamin A, 1.3 times more Vitamin B2 and 25.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Toasted Sunflower Seed Kernels no Salt have 13.1 times more Copper, 5.8 times more Iron, 6.5 times more Magnesium, 5.7 times more Manganese, 42.9 times more Phosphorus and 25.2 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 1.5 times more Calcium and 92.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Steamed Taro Leaves have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt have 25.8 times more Energy, 138.5 times more Fat, 71.7 times more Saturated Fat, 1.5 times more Omega 3, 319.6 times more Omega 6, 5.1 times more Carbohydrate, 5.8 times more Fiber and 6.3 times more Protein than Steamed Taro Leaves.
• Both Toasted Sunflower Seed Kernels no Salt as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.