Comparing Nutrients in 14 ounces Green Plantains VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 603kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	73.5% 96g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	15% 11g	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	5.6% 4.05g	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	% 4.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	116% 44g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	245% 3.2mg	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	27.8% 111μg	235% 941μg	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	89% 80mg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	807% 7.26mg	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	37.2% 2.98mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	364% 8.37mg	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	17.6% 123mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	191% 21mg	11mg per day for Men 19-50 years
Water	6.55% 243g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 14.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 12.8 times more Vitamin B3, 13.3 times more Vitamin B5, 11.5 times more Vitamin B6 and 8.5 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 14 oz.

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

• Raw Green Plantains have 50.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35 times more Calcium, 15.8 times more Copper, 5.1 times more Iron, 3.1 times more Magnesium, 19.4 times more Manganese, 37.3 times more Phosphorus, 2 times more Potassium and 29.4 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Plantains have 1.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Energy, 711.4 times more Fat, 43.1 times more Saturated Fat, 11.5 times more Omega 3, 1311.3 times more Omega 6, 5 times more Fiber and 15.5 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 14 oz.
• Both Raw Green Plantains as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.