Comparing Nutrients in 300 calories Green Plantains VS Sunflower Seeds

Weight per 300 calories

• Green Plantains: 197g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 3.8 times more energy per unit of mass than Raw Green Plantains, which is very high in comparison to other foods. Green Plantains having above average energy density.

Which food has more nutrients per 300 calories - Green Plantains or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	1.86% 1.35g	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	2.78% 2g	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	% 2.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.3g	g per day for Men 19-50 years
Fiber	11.4% 4.34g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	53% 0.69mg	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	14% 55.3μg	29% 117μg	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	44.3% 40mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.39% 3.95mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	103% 0.92mg	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	18.5% 1.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	9.35% 0.22mg	43.6% 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	8.74% 61mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	3.26% 121g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.8 times more Vitamin B5 and 55.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 3.9 times more Vitamin B3, 5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.

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

• Raw Green Plantains have 2.6 times more Potassium and 49.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.2 times more Calcium, 4 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 5.5 times more Phosphorus and 7.2 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 300 calories:

• Raw Green Plantains have 7 times more Carbohydrate and 3.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 191.3 times more Fat, 9.6 times more Saturated Fat, 240 times more Omega 6 and 4.3 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Green Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.