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Comparing Nutrients in 7 ounces Taro LeavesVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Taro Leaves
37%
12%
51%
Sunflower Seeds
13%
74%
13%
7 oz ▼

Macro Nutrients

2.87%83.3kcal
Energy
40%1159kcal
83.3 kcalvs1159 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g
Fat
105%102g
1.47 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.94%0.3g
Saturated Fat
27.6%8.84g
0.3 gvs8.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.5%0.18g
Omega 3
7.44%0.12g
0.18 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.5%0.42g
Omega 6
269%45.7g
0.42 gvs45.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10.2%13.3g
Carbohydrate
30.5%39.7g
13.3 gvs39.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
8.24%5.97g
Sugars
7.17%5.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.97 gvs5.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.96g
NA gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.3%7.34g
Fiber
45%17g
7.34 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17.6%9.9g
Protein
73.6%41.2g
9.9 gvs41.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

53%478μg
Vitamin A
0.66%5.95μg
RAE, retinol activity equivalents
478 μgvs5.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.6%0.41mg
Vitamin B1
245%2.94mg
Thiamine
0.41 mgvs2.94 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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69.6%0.9mg
Vitamin B2
54%0.7mg
Riboflavin
0.9 mgvs0.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.8%3mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
3 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.33%0.17mg
Vitamin B5
45%2.24mg
Pantothenic acid
0.17 mgvs2.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
22.3%0.29mg
Vitamin B6
205%2.67mg
Pyridoxine
0.29 mgvs2.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg
Vitamin B9
113%450μg
Folates and Folic Acid
250 μgvs450 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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115%103mg
Vitamin C
3.1%2.78mg
Ascorbic acid
103 mgvs2.78 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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26.7%4mg
Vitamin E
465%69.8mg
Tocopherols and Tocotrienols
4 mgvs69.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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180%216μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
216 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

21.2%212mg
Calcium
15.5%155mg
212 mgvs155 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.5%0.54mg
Copper
397%3.57mg
0.54 mgvs3.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56%4.47mg
Iron
130%10.4mg
4.47 mgvs10.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.3%89.3mg
Magnesium
154%645mg
89.3 mgvs645 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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61.6%1.4mg
Manganese
168%3.87mg
1.4 mgvs3.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
17%119mg
Phosphorus
187%1310mg
119 mgvs1310 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38%1286mg
Potassium
37.6%1280mg
1286 mgvs1280 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.25%1.8μg
Selenium
191%105μg
1.8 μgvs105 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.4%5.95mg
Sodium
1.2%18mg
5.95 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
7.4%0.81mg
Zinc
90%9.92mg
0.81 mgvs9.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.6%170g
Water
0.25%9.4g
170 gvs9.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Taro Leaves vs Sunflower Seeds:
Comparing minerals per 7 ounces for Taro Leaves vs Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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