Comparing Nutrients in 500 calories Baked Yellow Plantains VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Baked Yellow Plantains: 323g
• Oil Roasted Sunflower Seeds: 84.5g

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

Which food has more nutrients per 500 calories - Baked Yellow Plantains or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Baked Yellow Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	15% 19.3g	130g per day for Men 19-50 years
Sugars	95% 69g	3.62% 2.63g	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	17% 12.3g	0% 0g	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	% 12.2g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 44g	% 2g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	8.76% 4.9g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16% 145μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	51.5% 0.67mg	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	42.7% 171μg	49.4% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.8% 53mg	1.03% 0.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.6μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.97% 9.68mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	15.8% 0.14mg	169% 1.52mg	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	11.3% 0.9mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	76.4% 1.76mg	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	17% 119mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	45.3% 1539mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.45mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	6.16% 0.68mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Yellow Plantains vs Oil Roasted Sunflower Seeds:

• Baked Yellow Plantains have more Vitamin A, 1.8 times more Vitamin B2, 56.9 times more Vitamin C and 15.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B3, 3.4 times more Vitamin B5 and more Vitamin E than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Baked Yellow Plantains as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Yellow Plantains vs Oil Roasted Sunflower Seeds:

• Baked Yellow Plantains have 1.2 times more Magnesium and 3.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.6 times more Calcium, 10.7 times more Copper, 4 times more Iron, 3.3 times more Manganese, 8.1 times more Phosphorus, more Selenium and 6.5 times more Zinc than Baked Yellow Plantains.

Comparison of macro-nutrients per 500 calories:

• Baked Yellow Plantains have 6.9 times more Carbohydrate, 26.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 83.9 times more Fat, more Saturated Fat, more Omega 6, 1.3 times more Fiber and 3.5 times more Protein than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Baked Yellow Plantains as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.