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

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves with Salt	36%	12%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Steamed Taro Leaves with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.17% 34kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	39.5% 15g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	33.4% 301μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.25% 0.062mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	86.4% 1.12mg	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	17% 68μg	83% 332μg	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	56% 50.3mg	1.73% 1.56mg	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	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 122mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	284% 2.56mg	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	21% 1.67mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	128% 2.95mg	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	5.47% 38.3mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	19% 652mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Taro Leaves with Salt VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Steamed Taro Leaves with Salt versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Steamed Taro Leaves with Salt have more Vitamin A, 1.4 times more Vitamin B2 and 32.3 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 3.3 times more Vitamin B3, 157.7 times more Vitamin B5, 11 times more Vitamin B6 and 4.9 times more Vitamin B9 than Steamed Taro Leaves with Salt.
• 5 ounces of Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B5
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Steamed Taro Leaves with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Steamed Taro Leaves with Salt have 79.3 times more Sodium and 59.8 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 12.9 times more Copper, 3.6 times more Iron, 6.4 times more Magnesium, 5.6 times more Manganese, 42.2 times more Phosphorus, 86.9 times more Selenium and 24.8 times more Zinc than Steamed Taro Leaves with Salt.
• Both Steamed Taro Leaves with Salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Steamed Taro Leaves with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 24.7 times more Energy, 125.1 times more Fat, 85.2 times more Saturated Fat, 1.6 times more Omega 3, 292.4 times more Omega 6, 5.9 times more Carbohydrate, 5.3 times more Fiber and 7.4 times more Protein than Steamed Taro Leaves with Salt.
• 5 ounces of Steamed Taro Leaves with Salt provide inadequate amounts of Energy and Omega 6