Comparing Nutrients in 14 ounces Sunflower Seeds VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Banana Powder	4%	4%	92%

Macro Nutrients

	Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Energy	80% 2318kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	270% 350g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	259% 188g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	103% 39.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	134% 1.75mg	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	225% 901μg	14% 55.6μg	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	6.17% 5.56mg	31% 27.8mg	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	931% 140mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Calcium	31% 310mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	172% 1.55mg	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	260% 21mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	99% 2.28mg	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	374% 2619mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	174% 5918mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Banana Powder:

• Dried Sunflower Seed Kernels have 8.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B6, 16.2 times more Vitamin B9 and 90.2 times more Vitamin E than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 4 times more Vitamin A, 5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Banana Powder:

• Dried Sunflower Seed Kernels have 3.5 times more Calcium, 4.6 times more Copper, 4.6 times more Iron, 3 times more Magnesium, 3.4 times more Manganese, 8.9 times more Phosphorus, 13.6 times more Selenium and 8.2 times more Zinc than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 2.3 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 28.4 times more Fat, 6.4 times more Saturated Fat, 109.2 times more Omega 6 and 5.3 times more Protein than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 2.1 times more Omega 3, 4.4 times more Carbohydrate and 18.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dehydrated Bananas or Banana Powder have similar amounts of Fiber per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.