Comparing Nutrients in 300 calories Fried Green Plantains VS Roasted Sunflower Seeds

Weight per 300 calories

• Fried Green Plantains: 97g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more energy per unit of mass than Fried Green Plantains, which is very high in comparison to other foods. Fried Green Plantains having high energy density.

Discover which food has more nutrients per 300 calories - Fried Green Plantains or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fried Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	99% 17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	1.94% 1.4g	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	0.88% 0.64g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	8.94% 3.4g	15% 5.72g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.47% 58.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	32% 0.41mg	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	3.64% 14.6μg	30.5% 122μg	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	3.67% 3.3mg	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.39% 3.9mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	105% 0.94mg	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	8.13% 0.65mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.3mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	47.3% 1.1mg	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	6.1% 42.7mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.94mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	2.03% 0.22mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.017% 0.62g	3700g per day for Men 19-50 years

Fried Green Plantains VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fried Green Plantains or Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Fried Green Plantains vs Roasted Sunflower Seeds:

• 300 calories of Fried Green Plantains have more Vitamin A than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 4.6 times more Vitamin B3, 9.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 8.4 times more Vitamin B9 than Fried Green Plantains.
• 300 calories of Fried Green Plantains have insufficient amounts of Vitamin B3 and Vitamin B9
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Fried Green Plantains as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B1 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Fried Green Plantains vs Roasted Sunflower Seeds:

• 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Copper, 3 times more Iron, 6 times more Manganese, 13.9 times more Phosphorus and 12.2 times more Zinc than Fried Green Plantains.
• Both Fried Green Plantains and Roasted Sunflower Seeds contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Fried Green Plantains lack sufficient amounts of Zinc
• Both Fried Green Plantains as well as Dry Roasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fried Green Plantains have 1.3 times more Saturated Fat, 5.9 times more Omega 3 and 3.8 times more Carbohydrate than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Fat, 7.4 times more Omega 6, 1.7 times more Fiber and 6.8 times more Protein than Fried Green Plantains.
• Both Fried Green Plantains and Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Fried Green Plantains provide inadequate amounts of Protein
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3