Comparing Nutrients in 5 ounces Bananas VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Bananas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.35% 126kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	22.5% 29g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	9.5% 6.87g	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	% 7.06g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	43% 16.3g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Bananas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.47% 0.47mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.1% 28.3μg	84.3% 337μg	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	13.7% 12.3mg	2.2% 2mg	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	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	289% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	4.6% 0.37mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	130% 3mg	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	4.45% 31mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	2.87% 106g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Bananas versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bananas vs Toasted Sunflower Seeds:

• 5 ounces of Bananas have 6.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 10.5 times more Vitamin B1, 3.9 times more Vitamin B2, 6.3 times more Vitamin B3, 21.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 11.9 times more Vitamin B9 than Raw Bananas.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bananas vs Toasted Sunflower Seeds:

• 5 ounces of Bananas have 74.9 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 11.4 times more Calcium, 23.5 times more Copper, 26.2 times more Iron, 4.8 times more Magnesium, 7.8 times more Manganese, 52.6 times more Phosphorus, 1.4 times more Potassium and 35.3 times more Zinc than Raw Bananas.
• 5 ounces of Bananas lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 7 times more Energy, 172.1 times more Fat, 53.2 times more Saturated Fat, 2.9 times more Omega 3, 812.8 times more Omega 6, 4.4 times more Fiber and 15.8 times more Protein than Raw Bananas.
• Both Bananas and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein