Comparing Nutrients in 1 kilogram Bananas VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Bananas	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	30.7% 890kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	179% 233g	130g per day for Men 19-50 years
Sugars	169% 122g	145% 105g	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	67% 48.5g	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	% 49.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 24g	% 105g	g per day for Men 19-50 years
Fiber	68.4% 26g	150% 57g	38g per day for Men 19-50 years
Protein	19.5% 11g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Bananas	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	593% 2370μg	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	97% 87mg	30% 27mg	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	6.67% 1mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5% 50mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	1774% 16mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	32.5% 2.6mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	901% 20.7mg	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	31.4% 220mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	445% 49mg	11mg per day for Men 19-50 years
Water	20.2% 749g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Bananas versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bananas vs Sunflower Seed Butter:

• 1 kilogram of Bananas has 3.2 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 10.1 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6, 11.9 times more Vitamin B9 and 228.9 times more Vitamin E than Raw Bananas.
• 1 kilogram of Bananas have insufficient amounts of Vitamin E
• Both Raw Bananas as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bananas vs Sunflower Seed Butter:

• 1 kilogram of Bananas has 120.8 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 12.8 times more Calcium, 20.5 times more Copper, 15.8 times more Iron, 11.5 times more Magnesium, 7.7 times more Manganese, 30.3 times more Phosphorus, 1.6 times more Potassium, 104.4 times more Selenium and 32.6 times more Zinc than Raw Bananas.
• 1 kilogram of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bananas has more Fructose than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 6.9 times more Energy, 167.3 times more Fat, 41.8 times more Saturated Fat, 1.9 times more Omega 3, 211.7 times more Omega 6, 2.2 times more Fiber and 15.9 times more Protein than Raw Bananas.
• Both Bananas and Sunflower Seed Butter offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein