Comparing Nutrients in 1 kilogram Green Plantains VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	163% 52g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	185% 241g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	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	NA	g per day for Men 19-50 years
Fiber	58% 22g	292% 111g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	345% 193g	56g per day for Men 19-50 years

Vitamins

	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	83.3% 1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	70% 280μg	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	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	94% 7.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	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	44.3% 310mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	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	16.4% 1.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	16.5% 611g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 14.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 12.8 times more Vitamin B3, 13.3 times more Vitamin B5, 11.5 times more Vitamin B6 and 8.5 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.

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

• Raw Green Plantains have 50.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35 times more Calcium, 15.8 times more Copper, 5.1 times more Iron, 3.1 times more Magnesium, 19.4 times more Manganese, 37.3 times more Phosphorus, 2 times more Potassium and 29.4 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 1.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Energy, 711.4 times more Fat, 43.1 times more Saturated Fat, 11.5 times more Omega 3, 1311.3 times more Omega 6, 5 times more Fiber and 15.5 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 kg.
• Both Raw Green Plantains as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.