Comparing Nutrients in 7 ounces Bananas VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Bananas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.1% 177kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	37% 12g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	NA	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	60% 23g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Bananas	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	280% 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% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	4% 149g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Bananas have 6.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 10.5 times more Vitamin B1, 3.9 times more Vitamin B2, 6.3 times more Vitamin B3, 21.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 11.9 times more Vitamin B9 than Raw Bananas.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Bananas have 74.9 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 11.4 times more Calcium, 23.5 times more Copper, 26.2 times more Iron, 4.8 times more Magnesium, 7.8 times more Manganese, 52.6 times more Phosphorus, 1.4 times more Potassium and 35.3 times more Zinc than Raw Bananas.
• 7 ounces of Bananas lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7 times more Energy, 172.1 times more Fat, 53.2 times more Saturated Fat, 2.9 times more Omega 3, 812.8 times more Omega 6, 4.4 times more Fiber and 15.8 times more Protein than Raw Bananas.
• Both Bananas and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein