Comparing Nutrients in 1 kilogram Banana Powder VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Banana Powder	4%	4%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Banana Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	119% 3460kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	679% 883g	176% 229g	130g per day for Men 19-50 years
Sugars	652% 473g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	261% 99g	279% 106g	38g per day for Men 19-50 years
Protein	69.5% 39g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	609% 7.9mg	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	35% 140μg	585% 2340μg	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	77.8% 70mg	12.2% 11mg	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	26% 3.9mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	434% 3.9mg	2004% 18mg	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	144% 11.5mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	257% 1080mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	250% 5.74mg	904% 21mg	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	106% 740mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	439% 14910mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Banana Powder vs Oil Roasted Sunflower Seeds:

• Dehydrated Bananas or Banana Powder have more Vitamin A and 6.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 16.7 times more Vitamin B9, 93.2 times more Vitamin E and 1.6 times more Vitamin K than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Dehydrated Bananas or Banana Powder as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Banana Powder vs Oil Roasted Sunflower Seeds:

• Dehydrated Bananas or Banana Powder have 3.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 4.6 times more Copper, 3.7 times more Iron, 3.6 times more Manganese, 15.4 times more Phosphorus, 20.1 times more Selenium and 8.5 times more Zinc than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dehydrated Bananas or Banana Powder have 1.6 times more Omega 3, 3.9 times more Carbohydrate and 15.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 28.3 times more Fat, 10.1 times more Saturated Fat, 162.1 times more Omega 6 and 5.2 times more Protein than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Dehydrated Bananas or Banana Powder as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.