Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Green Plantains	3%	0%	97%

Macro Nutrients

	Toasted Sunflower Seeds	Green Plantains	Recommended Dietary Allowance
Energy	213% 6190kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	282% 367g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	58% 22g	38g per day for Men 19-50 years
Protein	307% 172g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Green Plantains	Recommended Dietary Allowance
Calcium	57% 570mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.27% 10g	16.5% 611g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Toasted 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 Toasted Sunflower Seeds vs Green Plantains:

• 1 kilogram of Toasted Sunflower Seeds has 3.3 times more Vitamin B1, 2.9 times more Vitamin B2, 7.6 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 Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C

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

• 1 kilogram of Toasted Sunflower Seeds has 28.5 times more Calcium, 15.8 times more Copper, 9.1 times more Iron, 3.1 times more Magnesium, 19.4 times more Manganese, 37.4 times more Phosphorus and 29.4 times more Zinc than Green Plantains.
• Both Toasted Sunflower Seeds and Green Plantains contain similar levels of Potassium per one kilogram.
• 1 kilogram of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 4.1 times more Energy, 811.4 times more Fat, 49.2 times more Saturated Fat, 13.2 times more Omega 3, 1495.6 times more Omega 6, 5.2 times more Fiber and 13.8 times more Protein than Green Plantains.
• While 1 kg of Raw Green Plantains contains 1.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Green Plantains provide inadequate amounts of Omega 3 and Omega 6