Comparing Nutrients in 1 pound Boiled Green Plantains VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Green Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 549kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	100% 32g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	80% 104g	130g per day for Men 19-50 years
Sugars	14% 10.2g	19.5% 14g	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	2.2% 1.6g	0% 0g	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	% 1.72g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 10.8g	g per day for Men 19-50 years
Fiber	31% 11.8g	127% 48g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	276% 3.6mg	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	54.4% 218μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46% 41.3mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	909% 8.2mg	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	17% 1.36mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	410% 9.43mg	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	15.6% 109mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	8.47% 313g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Green Plantains vs Oil Roasted Sunflower Seeds:

• Boiled Green Plantains have 8.3 times more Vitamin C and 1.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 4.3 times more Vitamin B2, 10.6 times more Vitamin B3, 18.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled Green Plantains.

Comparing minerals per 1 pound for Boiled Green Plantains vs Oil Roasted Sunflower Seeds:

• Boiled Green Plantains have 44.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 22.6 times more Copper, 14.3 times more Iron, 4.5 times more Magnesium, 19.1 times more Manganese, 47.5 times more Phosphorus, 1.7 times more Potassium, more Selenium and 37.2 times more Zinc than Boiled Green Plantains.

Comparison of macro-nutrients per 1 pound:

• Boiled Green Plantains have 1.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.9 times more Energy, 641.3 times more Fat, 98.2 times more Saturated Fat, 3.1 times more Omega 3, 657.8 times more Omega 6, 1.4 times more Sugars, 4.1 times more Fiber and 18.4 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.