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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Boiled Green Plantains: 248g

Roasted Sunflower Seeds have 4.8 times more energy per 100g than Boiled Green Plantains. It has very high energy density when compared to other foods. Boiled Green Plantains having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Green Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	7.7% 5.58g	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	1.2% 0.87g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 3.77g	g per day for Men 19-50 years
Fiber	15% 5.72g	17% 6.45g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	4.83% 2.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	42% 0.55mg	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	30.5% 122μg	29.8% 119μg	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	0.8% 0.72mg	25% 22.6mg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	7.85% 9.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.74% 7.44mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	22% 0.2mg	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	24.5% 1.96mg	9.3% 0.74mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	16.5% 69.4mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	11.7% 0.27mg	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	85% 595mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.33% 4.96mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	3.16% 0.35mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	4.63% 171g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.8 times more Vitamin B3 and 3.9 times more Vitamin B5 than Boiled Green Plantains.
• While Boiled Green Plantains contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 31.3 times more Vitamin C and 6.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Green Plantains have similar amounts of Vitamin B9 per 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.9 times more Calcium, 4.8 times more Copper, 2.6 times more Iron, 4 times more Manganese, 10 times more Phosphorus, more Selenium and 7.9 times more Zinc than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.6 times more Potassium and 276.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Green Plantains have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 129.4 times more Fat, 15.1 times more Saturated Fat, 131.1 times more Omega 6 and 3.7 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.8 times more Omega 3, 5.8 times more Carbohydrate and 4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Green Plantains have similar amounts of Energy and Fiber per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Green Plantains have insufficient amounts of Glucose and Sucrose in 300 kcal.