Comparing Nutrients in 300 calories Sunflower Seeds VS Taro Leaves

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Taro Leaves: 714g

Sunflower Seeds have 13.9 times more energy per 100g than Taro Leaves. It has very high energy density when compared to other foods. Raw Taro Leaves having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Taro Leaves?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Sunflower Seeds	Taro Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	9% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	37% 48g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	29.7% 21.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	69.5% 26.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	63.5% 35.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	191% 1721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	251% 3.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	80.2% 1.04mg	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	29% 117μg	225% 900μg	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	0.8% 0.72mg	413% 371mg	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	120% 18mg	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	646% 776μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Taro Leaves	Recommended Dietary Allowance
Calcium	4% 40mg	76.4% 764mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	214% 1.93mg	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	33.7% 2.7mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	222% 5.1mg	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	48.4% 339mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	136% 4629mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	16.5% 612g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Taro Leaves:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin E than Raw Taro Leaves.
• While Raw Taro Leaves contain 1117 times more Vitamin A, 2 times more Vitamin B1, 17.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6, 7.7 times more Vitamin B9, 516.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Taro Leaves have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Taro Leaves:

• Dried Sunflower Seed Kernels have 4.2 times more Selenium than Raw Taro Leaves.
• While Raw Taro Leaves contain 19.1 times more Calcium, 2.1 times more Copper, 6 times more Iron, 1.9 times more Magnesium, 5.1 times more Manganese, 1.3 times more Phosphorus, 14 times more Potassium and 251.8 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Taro Leaves have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 5 times more Fat, 2.1 times more Saturated Fat and 7.7 times more Omega 6 than Raw Taro Leaves.
• While Raw Taro Leaves contain 21.6 times more Omega 3, 4.7 times more Carbohydrate, 16 times more Sugars, 6 times more Fiber and 3.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Taro Leaves have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.