Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Toasted Sunflower Seeds	Taro Shoots	Recommended Dietary Allowance
Energy	97% 2808kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	8.1% 10.5g	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	NA	38g per day for Men 19-50 years
Protein	139% 78g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	38.7% 0.5mg	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	3.4% 13.6μg	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	106% 95mg	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	Taro Shoots	Recommended Dietary Allowance
Calcium	26% 259mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	44.4% 0.4mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	24% 0.55mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	44.3% 1506mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11.7% 435g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Taro Shoots per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Taro Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toasted Sunflower Seeds has 8.1 times more Vitamin B1, 5.7 times more Vitamin B2, 5.2 times more Vitamin B3, 94.1 times more Vitamin B5, 7.3 times more Vitamin B6 and 79.3 times more Vitamin B9 than Taro Shoots.
• While 1 lb of Raw Taro Shoots contains 15 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 4.8 times more Calcium, 20.8 times more Copper, 11.4 times more Iron, 16.1 times more Magnesium, 17.3 times more Manganese, 41.4 times more Phosphorus, 1.5 times more Potassium and 10.4 times more Zinc than Taro Shoots.
• While 1 lb of Raw Taro Shoots contains 95.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Taro Shoots lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 56.3 times more Energy, 631.1 times more Fat, 330.7 times more Saturated Fat, 7.2 times more Omega 3, 1438.1 times more Omega 6, 8.9 times more Carbohydrate and 18.7 times more Protein than Taro Shoots.
• 1 pound of Taro Shoots provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein