Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Green Plantains

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Green Plantains	Recommended Dietary Allowance
Energy	201% 5820kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	282% 367g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	31.6% 23g	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	14% 10g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	292% 111g	58% 22g	38g per day for Men 19-50 years
Protein	345% 193g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	54% 0.7mg	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	593% 2370μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	224% 202mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Green Plantains	Recommended Dietary Allowance
Calcium	70% 700mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	129% 1.16mg	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	475% 38mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	47.4% 1.1mg	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	1650% 11550mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	16.5% 611g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Green Plantains per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Sunflower Seeds has 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 Green Plantains.
• While 1 kg of Raw Green Plantains contains 14.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Green Plantains provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C

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

• 1 kilogram of Roasted Sunflower Seeds has 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 Green Plantains.
• 1 kilogram of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 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 Green Plantains.
• While 1 kg of Raw Green Plantains contains 1.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Green Plantains offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Green Plantains provide inadequate amounts of Omega 3 and Omega 6