Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Steamed Taro Leaves

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Steamed Taro Leaves: 1250g

Oil Roasted Sunflower Seeds have 24.7 times more energy per 100g than Steamed Taro Leaves. It has very high energy density when compared to other foods. Steamed Taro Leaves having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	3.24% 1.04g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	65.8% 25g	38g per day for Men 19-50 years
Protein	18% 10g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	294% 2650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	69.2% 0.9mg	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	29.6% 119μg	150% 600μg	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	0.62% 0.56mg	493% 444mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	4.4% 44mg	108% 1075mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	194% 1.75mg	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	27% 2.17mg	184% 14.8mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	202% 4.64mg	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	82.5% 577mg	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	169% 5750mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	31% 1152g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 6.4 times more Vitamin B5 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain more Vitamin A, 10.7 times more Vitamin B1, 33.5 times more Vitamin B2, 7.6 times more Vitamin B3, 2.2 times more Vitamin B6, 5.1 times more Vitamin B9 and 796.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Phosphorus and 3.5 times more Selenium than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 24.4 times more Calcium, 1.9 times more Copper, 6.8 times more Iron, 3.9 times more Magnesium, 4.4 times more Manganese, 23.5 times more Potassium and 1476 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Steamed Taro Leaves have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 5.1 times more Fat, 3.5 times more Saturated Fat and 11.9 times more Omega 6 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 15.5 times more Omega 3, 4.3 times more Carbohydrate, 4.7 times more Fiber and 3.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Steamed Taro Leaves have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.