Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Steamed Taro Leaves

Weight per 500 calories

Roasted Sunflower Seeds

86g

Steamed Taro Leaves

2083g

Roasted Sunflower Seeds have 24.3 times more energy per 100g than Steamed Taro Leaves. It has very high energy density when compared to other foods. Steamed Taro Leaves having very low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Steamed Taro Leaves?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Steamed Taro Leaves

35%

12%

53%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Steamed Taro Leaves

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44%42.8g

Fat

8.8%8.54g

42.8 gvs8.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14%4.5g

Saturated Fat

5.4%1.73g

4.5 gvs1.73 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.7%0.059g

Omega 3

66.4%1.06g

0.059 gvs1.06 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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166%28g

Omega 6

14.3%2.44g

28 gvs2.44 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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16%20.7g

Carbohydrate

64.4%83.8g

20.7 gvs83.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.23%2.35g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.35 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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25%9.54g

Fiber

110%41.7g

9.54 gvs41.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.7%16.6g

Protein

101%56.7g

16.6 gvs56.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Sunflower Seedsvs Steamed Taro Leaves

0%0μg

Vitamin A

491%4417μg

RAE, retinol activity equivalents

0 μgvs4417 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.6%0.091mg

Vitamin B1

241%2.9mg

Thiamine

0.091 mgvs2.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.3%0.21mg

Vitamin B2

609%7.9mg

Riboflavin

0.21 mgvs7.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.05mg

Vitamin B3

165%26.4mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs26.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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121%6.05mg

Vitamin B5

18.3%0.92mg

Pantothenic acid

6.05 mgvs0.92 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53%0.69mg

Vitamin B6

115%1.5mg

Pyridoxine

0.69 mgvs1.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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51%204μg

Vitamin B9

250%1000μg

Folates and Folic Acid

204 μgvs1000 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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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1.34%1.2mg

Vitamin C

822%740mg

Ascorbic acid

1.2 mgvs740 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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149%22.4mg

Vitamin E

Tocopherols and Tocotrienols

22.4 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.93%2.3μg

Vitamin K

Phytomenadione or phylloquinone

2.3 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Steamed Taro Leaves

6%60mg

Calcium

179%1792mg

60 mgvs1792 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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175%1.57mg

Copper

324%2.9mg

1.57 mgvs2.9 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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41%3.26mg

Iron

307%24.6mg

3.26 mgvs24.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.4%111mg

Magnesium

99%417mg

111 mgvs417 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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79%1.8mg

Manganese

336%7.73mg

1.8 mgvs7.73 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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142%992mg

Phosphorus

80.4%563mg

992 mgvs563 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.5%730mg

Potassium

282%9583mg

730 mgvs9583 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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124%68μg

Selenium

34%18.8μg

68 μgvs18.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.17%2.58mg

Sodium

2.78%41.7mg

2.58 mgvs41.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41.3%4.54mg

Zinc

39.8%4.38mg

4.54 mgvs4.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.028%1.03g

Water

52%1920g

1.03 gvs1920 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Steamed Taro Leaves:

Dry Roasted Sunflower Seed Kernels no Salt have 6.6 times more Vitamin B5 than Steamed Taro Leaves.
While Steamed Taro Leaves contain more Vitamin A, 31.8 times more Vitamin B1, 37.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.2 times more Vitamin B6, 4.9 times more Vitamin B9 and 614.9 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 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Steamed Taro Leaves:

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Phosphorus and 3.6 times more Selenium than Steamed Taro Leaves.
While Steamed Taro Leaves contain 29.8 times more Calcium, 1.9 times more Copper, 7.5 times more Iron, 3.8 times more Magnesium, 4.3 times more Manganese, 13.1 times more Potassium and 1862.2 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 Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 5 times more Fat, 2.6 times more Saturated Fat and 11.6 times more Omega 6 than Steamed Taro Leaves.
While Steamed Taro Leaves contain 17.9 times more Omega 3, 4.1 times more Carbohydrate, 4.4 times more Fiber and 3.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Steamed Taro Leaves have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsSteamed Taro LeavesVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Taro ShootsSteamed Taro LeavesVS Taro Shoots

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Steamed Taro Leaves

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Steamed Taro Leaves?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: