Comparing Nutrients in 5 ounces Cooked Tahitian Taro with Salt VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	% 15g	g per day for Men 19-50 years
Fiber	NA	21.3% 8.08g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	14% 125μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	60% 0.78mg	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	2.5% 9.92μg	84% 336μg	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	60% 54mg	4.25% 3.83mg	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	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	21% 211mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	252% 2.26mg	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	27.6% 2.2mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	128% 2.94mg	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	13.6% 95mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	27.4% 411mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Tahitian Taro with Salt versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Tahitian Taro with Salt vs Sunflower Seed Butter:

• 5 ounces of Cooked Tahitian Taro with Salt have 1.2 times more Vitamin B2 and 14.1 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 14.1 times more Vitamin B3, 9.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 33.9 times more Vitamin B9 than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Sunflower Seed Butter provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Cooked Tahitian Taro with Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Tahitian Taro with Salt vs Sunflower Seed Butter:

• 5 ounces of Cooked Tahitian Taro with Salt have 2.3 times more Calcium, 96.7 times more Sodium and 139.5 times more Water than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 21 times more Copper, 2.6 times more Iron, 6.1 times more Magnesium, 12.3 times more Manganese, 9.9 times more Phosphorus, 130.5 times more Selenium and 48.9 times more Zinc than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Sunflower Seed Butter contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Tahitian Taro with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tahitian Taro with Salt have 1.7 times more Omega 3 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 14 times more Energy, 81.2 times more Fat, 33.7 times more Saturated Fat, 49.7 times more Omega 6, 3.4 times more Carbohydrate and 4.2 times more Protein than Cooked Tahitian Taro with Salt.
• 5 ounces of Cooked Tahitian Taro with Salt provide inadequate amounts of Energy and Omega 6