Comparing Nutrients in 14 ounces Sunflower Seeds VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Sunflower Seeds	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	80% 2318kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	0% 0g	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	126% 164g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	117% 84.7g	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	21% 15g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 54.4g	g per day for Men 19-50 years
Fiber	90% 34g	23% 8.73g	38g per day for Men 19-50 years
Protein	147% 82.5g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	64% 0.83mg	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	52.6% 210μg	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	72.3% 65mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	42.7% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	31% 310mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	19.4% 0.17mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	28.5% 0.65mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Baked Yellow Plantains:

• Dried Sunflower Seed Kernels have 16.4 times more Vitamin B1, 2.7 times more Vitamin B2, 12.2 times more Vitamin B3, 2.1 times more Vitamin B5, 6.4 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin E than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 15 times more Vitamin A, 11.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Baked Yellow Plantains:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 40.9 times more Copper, 18.8 times more Iron, 7.9 times more Magnesium, 11.8 times more Manganese, 17.8 times more Phosphorus, 1.4 times more Potassium, more Selenium and 23.8 times more Zinc than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 11.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 3.8 times more Energy, 321.6 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 3.9 times more Fiber and 13.7 times more Protein than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 2.1 times more Carbohydrate and 8.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Baked Yellow Plantains have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.