Comparing Nutrients in 1 pound Baked Yellow Plantains VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Baked Yellow Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.2% 703kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	84% 109g	130g per day for Men 19-50 years
Sugars	133% 97g	17% 12.4g	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	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	132% 50.3g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	281% 3.65mg	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	269% 1075μg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	654% 360μg	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	8.66% 0.95mg	218% 24mg	11mg per day for Men 19-50 years
Water	6.85% 253g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Baked Yellow Plantains have more Vitamin A, 11.7 times more Vitamin C and 4.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 10.3 times more Vitamin B3, 13.3 times more Vitamin B5, 3.8 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin E than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Baked Yellow Plantains as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Yellow Plantains have 46.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, 41.6 times more Copper, 13.6 times more Iron, 3.1 times more Magnesium, 12.8 times more Manganese, 31.2 times more Phosphorus, 1.8 times more Potassium, more Selenium and 25.2 times more Zinc than Baked Yellow Plantains.

Comparison of macro-nutrients per 1 pound:

• Baked Yellow Plantains have 1.7 times more Carbohydrate and 7.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Energy, 311.3 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 5 times more Fiber and 12.7 times more Protein than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.