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Comparing Nutrients in 14 ounces Sunflower SeedsVS Baked Yellow Plantains

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Baked Yellow Plantains
4%
1%
95%
14 oz ▼

Macro Nutrients

80%2318kcal
Energy
21.2%615kcal
2318 kcalvs615 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
211%204g
Fat
0.65%0.64g
204 gvs0.64 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
55.3%17.7g
Saturated Fat
0%0g
17.7 gvs0 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
15%0.24g
Omega 3
0%0g
0.24 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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538%91g
Omega 6
0%0g
91 gvs0 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
61%79.4g
Carbohydrate
126%164g
79.4 gvs164 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
14.3%10.4g
Sugars
117%84.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.4 gvs84.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
21%15g
≤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 gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%15g
NA gvs15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%9.92g
Sucrose
%54.4g
9.92 gvs54.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
90%34g
Fiber
23%8.73g
34 gvs8.73 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
147%82.5g
Protein
10.8%6.03g
82.5 gvs6.03 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
20%179μg
RAE, retinol activity equivalents
12 μgvs179 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
490%5.87mg
Vitamin B1
29.8%0.36mg
Thiamine
5.87 mgvs0.36 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
108%1.4mg
Vitamin B2
39.7%0.52mg
Riboflavin
1.4 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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207%33mg
Vitamin B3
17%2.7mg
Niacin, nicotinic acid, niacinamide
33 mgvs2.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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89.7%4.5mg
Vitamin B5
42%2.1mg
Pantothenic acid
4.5 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
411%5.34mg
Vitamin B6
64%0.83mg
Pyridoxine
5.34 mgvs0.83 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
225%901μg
Vitamin B9
52.6%210μg
Folates and Folic Acid
901 μgvs210 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
6.17%5.56mg
Vitamin C
72.3%65mg
Ascorbic acid
5.56 mgvs65 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
931%140mg
Vitamin E
0%0mg
Tocopherols and Tocotrienols
140 mgvs0 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
42.7%51μg
Phytomenadione or phylloquinone
0 μgvs51 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

31%310mg
Calcium
1.2%12mg
310 mgvs12 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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794%7.14mg
Copper
19.4%0.17mg
7.14 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 .

Find Nuts and Seeds rich in Fluoride
260%21mg
Iron
14%1.1mg
21 mgvs1.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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307%1290mg
Magnesium
38.7%163mg
1290 mgvs163 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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336%7.74mg
Manganese
28.5%0.65mg
7.74 mgvs0.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Molybdenum
374%2619mg
Phosphorus
21%147mg
2619 mgvs147 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
75.3%2560mg
Potassium
55.7%1893mg
2560 mgvs1893 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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382%210μg
Selenium
0%0μg
210 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.4%35.7mg
Sodium
0.53%7.94mg
35.7 mgvs7.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
180%20mg
Zinc
7.58%0.83mg
20 mgvs0.83 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.51%18.8g
Water
6%222g
18.8 gvs222 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Baked Yellow Plantains:
Comparing minerals per 14 ounces for Sunflower Seeds vs Baked Yellow Plantains:
Comparison of macro-nutrients per 14 ounces:



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