Comparing Nutrients in 1 pound Taro Leaves VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Taro Leaves	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	6.57% 191kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	81.4% 106g	130g per day for Men 19-50 years
Sugars	19% 13.7g	66% 48g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	44% 16.8g	68% 26g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	121% 1093μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	192% 2.5mg	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	143% 572μg	269% 1075μg	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	262% 236mg	13.6% 12.2mg	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	61% 9.16mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	48.5% 485mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	805% 7.24mg	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	128% 10.2mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	409% 9.4mg	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	39% 272mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	202% 22mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 3.9 times more Vitamin B1, 2.8 times more Vitamin B2 and 19.3 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 4.5 times more Vitamin B3, 13.9 times more Vitamin B5, 3.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 11.3 times more Vitamin E than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Taro Leaves have 1.7 times more Calcium and 138.2 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 5.9 times more Copper, 1.8 times more Iron, 6.9 times more Magnesium, 2.9 times more Manganese, 11.1 times more Phosphorus, 116 times more Selenium and 11.9 times more Zinc than Raw Taro Leaves.
• Both Raw Taro Leaves and Sunflower Seed Butter no Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Taro Leaves have 1.9 times more Omega 3 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 14.7 times more Energy, 74.6 times more Fat, 31 times more Saturated Fat, 45.5 times more Omega 6, 3.5 times more Carbohydrate, 3.5 times more Sugars, 1.5 times more Fiber and 3.5 times more Protein than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.