Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Roasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	28.4% 825kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	49% 27.4g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	9.92% 99mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.53% 131g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 5.6 times more Vitamin B3, 160 times more Vitamin B5, 11.2 times more Vitamin B6 and 4.9 times more Vitamin B9 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 25.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 13.1 times more Copper, 3.2 times more Iron, 6.5 times more Magnesium, 5.7 times more Manganese, 42.8 times more Phosphorus, 1.8 times more Potassium, 88.1 times more Selenium and 25.2 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 76.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Steamed Taro Leaves have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 24.3 times more Energy, 121.5 times more Fat, 62.9 times more Saturated Fat, 1.4 times more Omega 3, 280.2 times more Omega 6, 6 times more Carbohydrate, 5.6 times more Fiber and 7.1 times more Protein than Steamed Taro Leaves.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.