Comparing Nutrients in 1 pound Cooked Tahitian Taro VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Tahitian Taro	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.9% 200kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	72% 93g	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	33.7% 19g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	281% 3.65mg	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	7.94% 31.8μg	270% 1080μg	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	192% 172mg	7.06% 6.35mg	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

	Cooked Tahitian Taro	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	67.6% 676mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	924% 8.3mg	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	88.5% 7.08mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	417% 9.6mg	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	43.4% 304mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	NA	55μg per day for Men 19-50 years
Sodium	16.3% 245mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Cooked Tahitian Taro no Salt has more Vitamin A and 27.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.4 times more Vitamin B1, 1.4 times more Vitamin B2, 8.7 times more Vitamin B3, 56 times more Vitamin B5, 6.9 times more Vitamin B6 and 34 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Tahitian Taro no Salt has 2.6 times more Calcium, 1.3 times more Potassium, 18 times more Sodium and 86.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 24.1 times more Copper, 4.4 times more Iron, 2.5 times more Magnesium, 12.6 times more Manganese, 17.3 times more Phosphorus and 53 times more Zinc than Cooked Tahitian Taro no Salt.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 14.1 times more Energy, 83.5 times more Fat, 42.8 times more Saturated Fat, 190.8 times more Omega 6, 3 times more Carbohydrate and 4.1 times more Protein than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 lb.
• Both Cooked Tahitian Taro no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.