Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Green Plantains

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Green Plantains: 329g

Roasted Sunflower Seeds have 3.8 times more energy per 100g than Green Plantains. It has very high energy density when compared to other foods. Raw Green Plantains having above average energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Green Plantains	3%	0%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Green Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.23% 0.02g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	93% 121g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	10.4% 7.53g	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	4.63% 3.36g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	25% 9.54g	19% 7.24g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	7.34% 4.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	17.7% 0.23mg	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	51% 204μg	23% 92μg	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	1.34% 1.2mg	74% 66.4mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Green Plantains	Recommended Dietary Allowance
Calcium	6% 60mg	0.66% 6.58mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	42.4% 0.38mg	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	41% 3.26mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	15.6% 0.36mg	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	142% 992mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	41.7% 1418mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.44% 6.58mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	5.4% 0.59mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	5.43% 201g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Green Plantains Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Green Plantains?

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

• 500 calories of Roasted Sunflower Seeds have 3.3 times more Vitamin B3, 3.5 times more Vitamin B5, 3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Green Plantains.
• While 500 kcal of Raw Green Plantains contain 3.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 55.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C

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

• 500 calories of Roasted Sunflower Seeds have 4.1 times more Copper, 1.3 times more Iron, 5.1 times more Manganese, 9.7 times more Phosphorus and 7.7 times more Zinc than Green Plantains.
• While 500 kcal of Raw Green Plantains contain 1.9 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Green Plantains contain similar levels of Magnesium per 500 calories.
• 500 calories of Green Plantains lack sufficient amounts of Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Green Plantains lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 185.8 times more Fat, 11.3 times more Saturated Fat, 342.5 times more Omega 6, 1.3 times more Fiber and 4 times more Protein than Green Plantains.
• While 500 kcal of Raw Green Plantains contain 5.8 times more Carbohydrate and 3.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Green Plantains offer comparable quantities of Energy per 500 calories.
• 500 calories of Green Plantains provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Green Plantains provide inadequate amounts of Omega 3 in 500 calories.