Comparing Nutrients in 5 ounces Sunflower Seeds VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	24% 0.31mg	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	80.4% 322μg	17% 68μg	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	2.2% 2mg	14.3% 13mg	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	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Sunflower Seed Kernels have 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.
• While Boiled Green Plantains contain 6.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.

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

• Dried Sunflower Seed Kernels have 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.
• While Boiled Green Plantains contain 14.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Boiled Green Plantains contain 1.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Green Plantains have similar amounts of Sugars per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled Green Plantains have insufficient amounts of Glucose and Sucrose in 5 oz.