Comparing Nutrients in 5 ounces Sunflower Seeds VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	28.5% 828kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	7.85% 0.1mg	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	80.4% 322μg	17% 68μg	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	2.2% 2mg	56% 50.3mg	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	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	11% 111mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	22% 0.2mg	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	93% 7.44mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	23% 0.53mg	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	134% 936mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Steamed Taro Leaves:

• Dried Sunflower Seed Kernels have 10.6 times more Vitamin B1, 6.6 times more Vitamin B3, 25.7 times more Vitamin B5, 18.7 times more Vitamin B6 and 4.7 times more Vitamin B9 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 70.7 times more Vitamin A and 25.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Steamed Taro Leaves have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Steamed Taro Leaves:

• Dried Sunflower Seed Kernels have 12.9 times more Copper, 4.4 times more Iron, 16.3 times more Magnesium, 5.3 times more Manganese, 24.4 times more Phosphorus, 1.4 times more Potassium, 58.9 times more Selenium and 23.8 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 19.5 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Steamed Taro Leaves have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 24.3 times more Energy, 125.5 times more Fat, 53.7 times more Saturated Fat, 197 times more Omega 6, 5 times more Carbohydrate, 4.3 times more Fiber and 7.6 times more Protein than Steamed Taro Leaves.
• Both Dried Sunflower Seed Kernels and Steamed Taro Leaves have similar amounts of Omega 3 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.