Comparing Nutrients in 500 calories Taro Leaves VS Sunflower Seed Butter

Weight per 500 calories

• Taro Leaves: 1191g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 14.7 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.

Discover which food has more nutrients per 500 calories - Taro Leaves or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Taro Leaves	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	14.5% 19g	130g per day for Men 19-50 years
Sugars	49.4% 36g	11.8% 8.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	116% 44g	12% 4.6g	38g per day for Men 19-50 years
Protein	106% 59.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	319% 2869μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	34.3% 0.45mg	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	375% 1500μg	48% 192μg	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	688% 619mg	2.43% 2.2mg	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	160% 24mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1077% 1293μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	127% 1274mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	144% 1.3mg	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	335% 26.8mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	73% 1.68mg	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	102% 714mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	227% 7714mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	0.014% 0.5g	3700g per day for Men 19-50 years

Taro Leaves VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Taro Leaves or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Taro Leaves vs Sunflower Seed Butter:

• 500 calories of Taro Leaves have 57.9 times more Vitamin B1, 41.1 times more Vitamin B2, 3.3 times more Vitamin B3, 3.9 times more Vitamin B6, 7.8 times more Vitamin B9, 282.9 times more Vitamin C and 1.3 times more Vitamin E than Sunflower Seed Butter.
• Both Taro Leaves and Sunflower Seed Butter provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Taro Leaves as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Taro Leaves vs Sunflower Seed Butter:

• 500 calories of Taro Leaves have 24.6 times more Calcium, 2.5 times more Copper, 8 times more Iron, 2.1 times more Magnesium, 5.1 times more Manganese, 1.3 times more Phosphorus, 16.5 times more Potassium, 1.2 times more Zinc and 2029.7 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 7.9 times more Selenium than Raw Taro Leaves.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Taro Leaves have 27.3 times more Omega 3, 4.2 times more Carbohydrate, 4.2 times more Sugars, 9.5 times more Fiber and 4.2 times more Protein than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 5.1 times more Fat, 2.1 times more Saturated Fat and 3.1 times more Omega 6 than Raw Taro Leaves.
• Both Taro Leaves and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3