Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Banana Powder	4%	4%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Energy	204% 5920kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	22% 7g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	679% 883g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	261% 99g	38g per day for Men 19-50 years
Protein	358% 201g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Calcium	87% 870mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	439% 14910mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.81% 30g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 16.7 times more Vitamin B9, 93.2 times more Vitamin E and 1.6 times more Vitamin K than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain more Vitamin A and 6.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dehydrated Bananas or Banana Powder have similar amounts of Vitamin B2 per 1 kg.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Banana Powder:

• Oil Roasted Sunflower Seed Kernels have 4 times more Calcium, 4.6 times more Copper, 3.7 times more Iron, 3.6 times more Manganese, 15.4 times more Phosphorus, 20.1 times more Selenium and 8.5 times more Zinc than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 3.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dehydrated Bananas or Banana Powder have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Energy, 28.3 times more Fat, 10.1 times more Saturated Fat, 162.1 times more Omega 6 and 5.2 times more Protein than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 1.6 times more Omega 3, 3.9 times more Carbohydrate and 15.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dehydrated Bananas or Banana Powder have similar amounts of Fiber per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.