Comparing Nutrients in 1 pound Green Plantains VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Energy	23.8% 689kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	69.8% 91g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	16.4% 12g	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	6.4% 4.63g	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	% 4.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	% 11.3g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	103% 39g	38g per day for Men 19-50 years
Protein	10% 5.67g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	469% 6.1mg	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	31.8% 127μg	257% 1030μg	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	102% 92mg	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	907% 8.16mg	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	42.5% 3.4mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	385% 8.85mg	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	20% 141mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	7.5% 277g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 14.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.8 times more Vitamin B1, 3.6 times more Vitamin B2, 15.2 times more Vitamin B3, 2.1 times more Vitamin B5, 19.2 times more Vitamin B6 and 8.1 times more Vitamin B9 than Raw Green Plantains.

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

• Raw Green Plantains have 12.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 15.5 times more Copper, 7 times more Iron, 7.9 times more Magnesium, 17.9 times more Manganese, 21.3 times more Phosphorus, 1.5 times more Potassium and 27.8 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 1.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Energy, 735.1 times more Fat, 36.8 times more Saturated Fat, 10 times more Omega 3, 922 times more Omega 6, 3.9 times more Fiber and 16.6 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 lb.
• Both Raw Green Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.