Comparing Nutrients in 500 calories Plantains, yellow, fried, Latino restaurant VS Sunflower Seeds

Weight per 500 calories

• Plantains, yellow, fried, Latino restaurant: 212g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.5 times more energy per unit of mass than Plantains, yellow, fried, Latino restaurant, which is very high in comparison to other foods. Plantains, yellow, fried, Latino restaurant having above average energy density.

Which food has more nutrients per 500 calories - Plantains, yellow, fried, Latino restaurant or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	12% 3.85g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.4g	13% 17g	130g per day for Men 19-50 years
Sugars	63.6% 46g	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	14.2% 10.3g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 25.2g	% 2.14g	g per day for Men 19-50 years
Fiber	18% 6.78g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	5.37% 3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	15.5% 140μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.61mg	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	NA	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	NA	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	15.5% 2.33mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	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	16.4% 1.3mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	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	13% 91mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	31.6% 1074mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.54% 0.85μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.7mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	4.62% 0.51mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plantains, yellow, fried, Latino restaurant vs Sunflower Seeds:

• Plantains, yellow, fried, Latino restaurant have 54.4 times more Vitamin A, 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.5 times more Vitamin B1, 7.2 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B6 and 12.9 times more Vitamin E than Plantains, yellow, fried, Latino restaurant.

Comparing minerals per 500 calories for Plantains, yellow, fried, Latino restaurant vs Sunflower Seeds:

• Plantains, yellow, fried, Latino restaurant have 1.9 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Calcium, 6.3 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 6.2 times more Phosphorus, 53.5 times more Selenium and 8.4 times more Zinc than Plantains, yellow, fried, Latino restaurant.

Comparison of macro-nutrients per 500 calories:

• Plantains, yellow, fried, Latino restaurant have 9 times more Omega 3, 5 times more Carbohydrate and 20.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Fat, 4.6 times more Omega 6 and 5.9 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 500 kcal.
• Both Plantains, yellow, fried, Latino restaurant as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.