Comparing Nutrients in 1 kilogram Green Plantains VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	154% 200g	130g per day for Men 19-50 years
Sugars	31.6% 23g	36% 26g	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	14% 10g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	% 25g	g per day for Men 19-50 years
Fiber	58% 22g	226% 86g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	1035% 13.5mg	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	70% 280μg	568% 2270μg	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	224% 202mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	2000% 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	94% 7.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	848% 19.5mg	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	44.3% 310mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	16.5% 611g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 14.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.8 times more Vitamin B1, 3.6 times more Vitamin B2, 15.2 times more Vitamin B3, 2.1 times more Vitamin B5, 19.2 times more Vitamin B6 and 8.1 times more Vitamin B9 than Raw Green Plantains.

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

• Raw Green Plantains have 12.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 15.5 times more Copper, 7 times more Iron, 7.9 times more Magnesium, 17.9 times more Manganese, 21.3 times more Phosphorus, 1.5 times more Potassium and 27.8 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 1.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Energy, 735.1 times more Fat, 36.8 times more Saturated Fat, 10 times more Omega 3, 922 times more Omega 6, 3.9 times more Fiber and 16.6 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
• Both Raw Green Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.