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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Green Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.8% 689kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	80% 104g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	6.4% 4.63g	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	% 4.94g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 10.8g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	127% 48g	38g per day for Men 19-50 years
Protein	10% 5.67g	162% 91g	56g per day for Men 19-50 years

Vitamins

	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	37.8% 0.45mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	31.8% 127μg	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	102% 92mg	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	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	42.5% 3.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	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	20% 141mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	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	7.42% 0.82mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	7.5% 277g	0.19% 7g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 18.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 7.5 times more Vitamin B3, 13.1 times more Vitamin B5, 11.3 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Green Plantains.

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

• Raw Green Plantains have 39.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 15.6 times more Copper, 5.7 times more Iron, 3.1 times more Magnesium, 19.1 times more Manganese, 36.7 times more Phosphorus and 28.9 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 1.6 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Energy, 732.9 times more Fat, 58.4 times more Saturated Fat, 13.5 times more Omega 3, 1368.3 times more Omega 6, 1.4 times more Sugars, 4.8 times more Fiber and 16 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.