Comparing Nutrients in 1 kilogram Sunflower Seeds VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Banana Powder	4%	4%	92%

Macro Nutrients

	Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Energy	201% 5840kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	22% 7g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	679% 883g	130g per day for Men 19-50 years
Sugars	36% 26g	652% 473g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	261% 99g	38g per day for Men 19-50 years
Protein	371% 208g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	338% 4.4mg	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	568% 2270μg	35% 140μg	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	15.6% 14mg	77.8% 70mg	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	2345% 352mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Calcium	78% 780mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	434% 3.9mg	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	656% 52.5mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	250% 5.74mg	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	943% 6600mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	439% 14910mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Banana Powder:

• Dried Sunflower Seed Kernels have 8.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B6, 16.2 times more Vitamin B9 and 90.2 times more Vitamin E than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 4 times more Vitamin A, 5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Banana Powder:

• Dried Sunflower Seed Kernels have 3.5 times more Calcium, 4.6 times more Copper, 4.6 times more Iron, 3 times more Magnesium, 3.4 times more Manganese, 8.9 times more Phosphorus, 13.6 times more Selenium and 8.2 times more Zinc than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 2.3 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 28.4 times more Fat, 6.4 times more Saturated Fat, 109.2 times more Omega 6 and 5.3 times more Protein than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 2.1 times more Omega 3, 4.4 times more Carbohydrate and 18.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dehydrated Bananas or Banana Powder have similar amounts of Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.