Comparing Nutrients in 14 ounces Boiled Green Plantains VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.6% 480kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	61% 79.4g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	14.3% 10.4g	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	1.9% 1.4g	NA	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 6.03g	% 9.92g	g per day for Men 19-50 years
Fiber	27% 10.3g	90% 34g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	411% 5.34mg	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	47.6% 191μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	794% 7.14mg	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	15% 1.2mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	180% 20mg	11mg per day for Men 19-50 years
Water	7.4% 274g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Green Plantains vs Sunflower Seeds:

• Boiled Green Plantains have 6.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 5.5 times more Vitamin B2, 21.4 times more Vitamin B3, 3 times more Vitamin B5, 6.1 times more Vitamin B6 and 4.7 times more Vitamin B9 than Boiled Green Plantains.

Comparing minerals per 14 ounces for Boiled Green Plantains vs Sunflower Seeds:

• Boiled Green Plantains have 14.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 22.5 times more Copper, 17.5 times more Iron, 11.6 times more Magnesium, 17.9 times more Manganese, 27.5 times more Phosphorus, 2.2 times more Potassium, more Selenium and 35.7 times more Zinc than Boiled Green Plantains.

Comparison of macro-nutrients per 14 ounces:

• Boiled Green Plantains have 1.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Energy, 643.3 times more Fat, 61.9 times more Saturated Fat, 2.3 times more Omega 3, 443.3 times more Omega 6, 3.3 times more Fiber and 19.1 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Boiled Green Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.