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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Green Plantains	Recommended Dietary Allowance
Energy	28.4% 825kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	% 2.15g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	49% 27.4g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	2.65% 98g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B1, 3.8 times more Vitamin B2, 18.1 times more Vitamin B3, 18.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled Green Plantains.
• While Boiled Green Plantains contain 6.5 times more Vitamin C and 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, 22.9 times more Copper, 12.7 times more Iron, 4.6 times more Magnesium, 19.4 times more Manganese, 48.1 times more Phosphorus, 2.9 times more Potassium, more Selenium and 37.8 times more Zinc than Boiled Green Plantains.
• While Boiled Green Plantains contain 57.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.8 times more Energy, 622.5 times more Fat, 72.5 times more Saturated Fat, 2.7 times more Omega 3, 630.4 times more Omega 6, 1.2 times more Sugars, 4.3 times more Fiber and 17.7 times more Protein than Boiled Green Plantains.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Green Plantains have similar amounts of Carbohydrate per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Green Plantains have insufficient amounts of Glucose and Sucrose in 5 oz.