Comparing Nutrients in 1 kilogram Bananas VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Bananas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.7% 890kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	158% 206g	130g per day for Men 19-50 years
Sugars	169% 122g	NA	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	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	% 49.8g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	303% 115g	38g per day for Men 19-50 years
Protein	19.5% 11g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Bananas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	919% 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	31.4% 220mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	20.2% 749g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bananas vs Toasted Sunflower Seeds:

• Raw Bananas have 6.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 10.5 times more Vitamin B1, 3.9 times more Vitamin B2, 6.3 times more Vitamin B3, 21.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 11.9 times more Vitamin B9 than Raw Bananas.
• Both Raw Bananas as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bananas vs Toasted Sunflower Seeds:

• Raw Bananas have 74.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 11.4 times more Calcium, 23.5 times more Copper, 26.2 times more Iron, 4.8 times more Magnesium, 7.8 times more Manganese, 52.6 times more Phosphorus, 1.4 times more Potassium and 35.3 times more Zinc than Raw Bananas.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 7 times more Energy, 172.1 times more Fat, 53.2 times more Saturated Fat, 2.9 times more Omega 3, 812.8 times more Omega 6, 4.4 times more Fiber and 15.8 times more Protein than Raw Bananas.
• Both Raw Bananas and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Raw Bananas as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.