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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Green Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	176% 229g	130g per day for Men 19-50 years
Sugars	31.6% 23g	43% 31g	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	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	% 11g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 23.7g	g per day for Men 19-50 years
Fiber	58% 22g	279% 106g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	16.5% 611g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 18.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 7.5 times more Vitamin B3, 13.1 times more Vitamin B5, 11.3 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Green Plantains.

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

• Raw Green Plantains have 39.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 15.6 times more Copper, 5.7 times more Iron, 3.1 times more Magnesium, 19.1 times more Manganese, 36.7 times more Phosphorus and 28.9 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 1.6 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Energy, 732.9 times more Fat, 58.4 times more Saturated Fat, 13.5 times more Omega 3, 1368.3 times more Omega 6, 1.4 times more Sugars, 4.8 times more Fiber and 16 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.