Comparing Nutrients in 300 calories Taro Leaves VS Sunflower Seeds

Weight per 300 calories

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

Dried Sunflower Seed Kernels have 13.9 times more energy per unit of mass than Raw Taro Leaves, which is very high in comparison to other foods. Taro Leaves having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Taro Leaves have 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.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin E than Raw Taro Leaves.
• Both Raw Taro Leaves and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Taro Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Taro Leaves have 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.
• While Dried Sunflower Seed Kernels contain 4.2 times more Selenium than Raw Taro Leaves.
• Both Raw Taro Leaves and Dried Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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