Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Banana Powder	4%	4%	92%

Macro Nutrients

	Toasted Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Energy	213% 6190kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	22% 7g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	679% 883g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	261% 99g	38g per day for Men 19-50 years
Protein	307% 172g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	NA	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Calcium	57% 570mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	439% 14910mg	3400mg per day for Men 19-50 years
Selenium	NA	71% 39μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Banana Powder per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 17 times more Vitamin B9 than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Banana Powder provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 2.6 times more Calcium, 4.7 times more Copper, 5.9 times more Iron, 3.7 times more Manganese, 15.6 times more Phosphorus and 8.7 times more Zinc than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Banana Powder contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Energy, 31.4 times more Fat, 8.5 times more Saturated Fat, 177.2 times more Omega 6 and 4.4 times more Protein than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 1.6 times more Omega 3 and 4.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Banana Powder offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Banana Powder provide inadequate amounts of Omega 6