Comparing Nutrients in 1 pound Baked Yellow Plantains VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Baked Yellow Plantains	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.2% 703kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	69.8% 91g	130g per day for Men 19-50 years
Sugars	133% 97g	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	24% 17.3g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 62g	% 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	12.3% 6.9g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	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	73.3% 0.95mg	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	60% 240μg	257% 1030μg	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	82.7% 74.4mg	7.06% 6.35mg	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	0% 0mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	16% 1.27mg	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	32.5% 0.75mg	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	24% 168mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	8.66% 0.95mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	6.85% 253g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Baked Yellow Plantains have 15 times more Vitamin A, 11.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.4 times more Vitamin B1, 2.7 times more Vitamin B2, 12.2 times more Vitamin B3, 2.1 times more Vitamin B5, 6.4 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin E than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Yellow Plantains vs Sunflower Seeds:

• Baked Yellow Plantains have 11.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 40.9 times more Copper, 18.8 times more Iron, 7.9 times more Magnesium, 11.8 times more Manganese, 17.8 times more Phosphorus, 1.4 times more Potassium, more Selenium and 23.8 times more Zinc than Baked Yellow Plantains.

Comparison of macro-nutrients per 1 pound:

• Baked Yellow Plantains have 2.1 times more Carbohydrate and 8.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Energy, 321.6 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 3.9 times more Fiber and 13.7 times more Protein than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.