Comparing Nutrients in 5 ounces Boiled Green Plantains VS 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	5.9% 172kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	22% 28.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	5.12% 3.7g	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	0.68% 0.5g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 2.15g	% 3.54g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	32% 12g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	147% 1.9mg	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	17% 68μg	80.4% 322μg	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	14.3% 13mg	2.2% 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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	283% 2.55mg	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	5.3% 0.43mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	120% 2.76mg	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	4.86% 34mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Sunflower Seeds:

• Boiled Green Plantains have 6.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 5.5 times more Vitamin B2, 21.4 times more Vitamin B3, 3 times more Vitamin B5, 6.1 times more Vitamin B6 and 4.7 times more Vitamin B9 than Boiled Green Plantains.

Comparing minerals per 5 ounces for Boiled Green Plantains vs Sunflower Seeds:

• Boiled Green Plantains have 14.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 22.5 times more Copper, 17.5 times more Iron, 11.6 times more Magnesium, 17.9 times more Manganese, 27.5 times more Phosphorus, 2.2 times more Potassium, more Selenium and 35.7 times more Zinc than Boiled Green Plantains.

Comparison of macro-nutrients per 5 ounces:

• Boiled Green Plantains have 1.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Energy, 643.3 times more Fat, 61.9 times more Saturated Fat, 2.3 times more Omega 3, 443.3 times more Omega 6, 3.3 times more Fiber and 19.1 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Dried Sunflower Seed Kernels have similar amounts of Sugars per 5 oz.
• Both Boiled Green Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.