Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41.7% 1210kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	163% 52g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	185% 241g	130g per day for Men 19-50 years
Sugars	31% 22.5g	37.7% 27.3g	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	4.83% 3.5g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	292% 111g	38g per day for Men 19-50 years
Protein	19.5% 11g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	618% 8.04mg	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	120% 480μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	2033% 18.3mg	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	37.5% 3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	917% 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	34.3% 240mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	18.7% 691g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Plantains vs Roasted Sunflower Seeds:

• Boiled Green Plantains have 6.5 times more Vitamin C and 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 3.8 times more Vitamin B2, 18.1 times more Vitamin B3, 18.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled Green Plantains.

Comparing minerals per 1 kilogram for Boiled Green Plantains vs Roasted Sunflower Seeds:

• Boiled Green Plantains have 57.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, 22.9 times more Copper, 12.7 times more Iron, 4.6 times more Magnesium, 19.4 times more Manganese, 48.1 times more Phosphorus, 2.9 times more Potassium, more Selenium and 37.8 times more Zinc than Boiled Green Plantains.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Green Plantains have 1.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Energy, 622.5 times more Fat, 72.5 times more Saturated Fat, 2.7 times more Omega 3, 630.4 times more Omega 6, 4.3 times more Fiber and 17.7 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 kg.
• Both Boiled Green Plantains as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.