Comparing Nutrients in 1 pound Taro Leaves VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Taro Leaves	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	6.57% 191kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	23% 3.94g	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	125% 163g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	44% 16.8g	62% 23.6g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	121% 1093μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	48.5% 485mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.92% 34g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Taro Leaves has 120.5 times more Vitamin A, 1.7 times more Vitamin B2 and 40 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 15.2 times more Vitamin B1, 4.8 times more Vitamin B3, 78.6 times more Vitamin B5, 5.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Taro Leaves.
• 1 pound of Taro Leaves have insufficient amounts of Vitamin B5
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Taro Leaves as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Taro Leaves has 9.7 times more Potassium and 11.5 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 6.3 times more Copper, 2.9 times more Iron, 7.7 times more Magnesium, 2.8 times more Manganese, 11.5 times more Phosphorus, 64.7 times more Selenium and 12.1 times more Zinc than Raw Taro Leaves.
• Both Taro Leaves and Sunflower Seed Flour contain similar levels of Calcium per one pound.
• 1 pound of Taro Leaves lack sufficient amounts of Selenium
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Taro Leaves has 46.5 times more Omega 3 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 7.8 times more Energy, 4.1 times more Omega 6, 5.3 times more Carbohydrate, 1.4 times more Fiber and 9.7 times more Protein than Raw Taro Leaves.
• 1 pound of Taro Leaves provide inadequate amounts of Energy and Omega 6
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3