Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	91% 2640kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	54% 9.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	142% 185g	130g per day for Men 19-50 years
Sugars	17% 12.4g	136% 99g	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	NA	30.4% 22g	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	NA	% 22.5g	g per day for Men 19-50 years
Sucrose	NA	% 54g	g per day for Men 19-50 years
Fiber	132% 50.3g	38% 14.5g	38g per day for Men 19-50 years
Protein	157% 87.7g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 299μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	54.4% 2.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	101% 1.3mg	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	269% 1075μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	58.5% 0.53mg	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	215% 17.2mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	55.2% 1.27mg	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	748% 5239mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Plantains, yellow, fried, Latino restaurant:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B1, 12.3 times more Vitamin B2, 8.4 times more Vitamin B3, 11.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 23.7 times more Vitamin E than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain more Vitamin A and 11.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Plantains, yellow, fried, Latino restaurant:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.7 times more Calcium, 15.8 times more Copper, 6.1 times more Iron, 2.9 times more Magnesium, 7.5 times more Manganese, 26.9 times more Phosphorus, 1.7 times more Potassium, 198.3 times more Selenium and 22 times more Zinc than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 40.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Energy, 6.6 times more Fat, 2.9 times more Saturated Fat, 16.3 times more Omega 6, 3.5 times more Fiber and 13.6 times more Protein than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 3.2 times more Omega 3, 1.7 times more Carbohydrate and 8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Glucose and Sucrose in 1 lb.