Comparing Nutrients in 7 ounces Bananas VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Bananas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.1% 177kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	7.47% 5.4g	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	13.3% 9.62g	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	58% 22g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Bananas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	118% 470μg	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	19% 17.3mg	3.1% 2.78mg	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	1.32% 0.2mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	404% 3.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	182% 4.2mg	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	6.24% 43.7mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4% 149g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bananas vs Roasted Sunflower Seeds:

• Raw Bananas have 6.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 10.6 times more Vitamin B3, 21.1 times more Vitamin B5, 2.2 times more Vitamin B6, 11.9 times more Vitamin B9, 261 times more Vitamin E and 5.4 times more Vitamin K than Raw Bananas.
• Both Raw Bananas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bananas vs Roasted Sunflower Seeds:

• Raw Bananas have 62.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Calcium, 23.5 times more Copper, 14.6 times more Iron, 4.8 times more Magnesium, 7.8 times more Manganese, 52.5 times more Phosphorus, 2.4 times more Potassium, 79.3 times more Selenium and 35.3 times more Zinc than Raw Bananas.

Comparison of macro-nutrients per 7 ounces:

• Raw Bananas have 4.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.5 times more Energy, 150.9 times more Fat, 46.6 times more Saturated Fat, 2.6 times more Omega 3, 712.7 times more Omega 6, 4.3 times more Fiber and 17.7 times more Protein than Raw Bananas.
• Both Raw Bananas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 7 oz.
• Both Raw Bananas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.