Comparing Nutrients in 5 ounces Green Plantains VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Green Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.43% 215kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	25% 32.4g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	6.1% 4.4g	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	2% 1.45g	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	% 1.55g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 3.36g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	39.5% 15g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	86.4% 1.12mg	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	9.92% 39.7μg	83% 332μg	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	32% 28.6mg	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	284% 2.56mg	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	13.3% 1.06mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	128% 2.95mg	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	6.28% 44mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 18.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 7.5 times more Vitamin B3, 13.1 times more Vitamin B5, 11.3 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Green Plantains.

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

• Raw Green Plantains have 39.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 15.6 times more Copper, 5.7 times more Iron, 3.1 times more Magnesium, 19.1 times more Manganese, 36.7 times more Phosphorus and 28.9 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Plantains have 1.6 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Energy, 732.9 times more Fat, 58.4 times more Saturated Fat, 13.5 times more Omega 3, 1368.3 times more Omega 6, 1.4 times more Sugars, 4.8 times more Fiber and 16 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.