Comparing Nutrients in 7 ounces Taro Leaves VS 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	2.87% 83.3kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	8.24% 5.97g	29% 21g	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	% 21g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	53% 478μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	84% 1.1mg	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	62.5% 250μg	118% 470μg	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	115% 103mg	5.95% 5.36mg	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	26.7% 4mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	21.2% 212mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	352% 3.17mg	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	56% 4.47mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	179% 4.1mg	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	17% 119mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Taro Leaves versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Taro Leaves vs Sunflower Seed Butter:

• 7 ounces of Taro Leaves have 3.9 times more Vitamin B1, 2.8 times more Vitamin B2 and 19.3 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 4.5 times more Vitamin B3, 13.9 times more Vitamin B5, 3.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 11.3 times more Vitamin E than Raw Taro Leaves.
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Taro Leaves as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Taro Leaves vs Sunflower Seed Butter:

• 7 ounces of Taro Leaves have 1.7 times more Calcium and 138.2 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 5.9 times more Copper, 1.8 times more Iron, 6.9 times more Magnesium, 2.9 times more Manganese, 11.1 times more Phosphorus, 116 times more Selenium and 11.9 times more Zinc than Raw Taro Leaves.
• Both Taro Leaves and Sunflower Seed Butter contain similar levels of Potassium per seven ounces.
• 7 ounces of Taro Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Taro Leaves have 1.9 times more Omega 3 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 14.7 times more Energy, 74.6 times more Fat, 31 times more Saturated Fat, 45.5 times more Omega 6, 3.5 times more Carbohydrate, 3.5 times more Sugars, 1.5 times more Fiber and 3.5 times more Protein than Raw Taro Leaves.
• 7 ounces of Taro Leaves provide inadequate amounts of Energy and Omega 6