Comparing Nutrients in 500 calories Boiled Green Plantains VS Sunflower Seeds

Weight per 500 calories

• Boiled Green Plantains: 413g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 4.8 times more energy per unit of mass than Boiled Green Plantains, which is very high in comparison to other foods. Boiled Green Plantains having average energy density.

Which food has more nutrients per 500 calories - Boiled Green Plantains or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	13% 17g	130g per day for Men 19-50 years
Sugars	13% 9.3g	3.1% 2.24g	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% 1.45g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 6.3g	% 2.14g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	88.6% 1.15mg	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	49.6% 198μg	48.6% 194μg	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	41.8% 37.6mg	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	171% 1.54mg	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	15.5% 1.24mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	72.6% 1.67mg	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	14% 99mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	7.7% 285g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Green Plantains vs Sunflower Seeds:

• Boiled Green Plantains have 1.6 times more Vitamin B5, 31.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.1 times more Vitamin B1, 4.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Green Plantains.
• Both Boiled Green Plantains and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Boiled Green Plantains vs Sunflower Seeds:

• Boiled Green Plantains have 2.2 times more Potassium and 70.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Calcium, 4.7 times more Copper, 3.6 times more Iron, 2.4 times more Magnesium, 3.7 times more Manganese, 5.7 times more Phosphorus, more Selenium and 7.4 times more Zinc than Boiled Green Plantains.

Comparison of macro-nutrients per 500 calories:

• Boiled Green Plantains have 2.1 times more Omega 3, 7 times more Carbohydrate, 4.1 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 133.3 times more Fat, 12.8 times more Saturated Fat, 91.8 times more Omega 6 and 3.9 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Boiled Green Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.