Comparing Nutrients in 5 ounces Baked Yellow Plantains VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Baked Yellow Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.58% 220kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	25% 32.4g	130g per day for Men 19-50 years
Sugars	41.7% 30.2g	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	7.47% 5.4g	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	% 5.37g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 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	3.85% 2.15g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.1% 63.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.07% 0.97mg	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	23% 0.3mg	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	18.8% 75μg	83% 332μg	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	26% 23.2mg	1.73% 1.56mg	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% 0mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	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	4.96% 0.4mg	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	10% 0.23mg	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	7.5% 52.4mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	2.7% 0.3mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.14% 79g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Baked Yellow Plantains have more Vitamin A, 14.9 times more Vitamin C and 4.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 2.2 times more Vitamin B2, 6 times more Vitamin B3, 13.1 times more Vitamin B5, 3.8 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin E than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Baked Yellow Plantains have 36.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 41 times more Copper, 15.3 times more Iron, 3.1 times more Magnesium, 12.6 times more Manganese, 30.8 times more Phosphorus, more Selenium and 24.8 times more Zinc than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Yellow Plantains have 1.8 times more Carbohydrate, 6.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Energy, 320.6 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 4.8 times more Fiber and 13.2 times more Protein than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.