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Comparing Nutrients in 7 ounces Boiled Green PlantainsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Green Plantains
4%
1%
95%
Sunflower Seeds
13%
74%
13%
7 oz ▼

Macro Nutrients

8.3%240kcal
Energy
40%1159kcal
240 kcalvs1159 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.16%0.16g
Fat
105%102g
0.16 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.45%0.14g
Saturated Fat
27.6%8.84g
0.14 gvs8.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.22%0.052g
Omega 3
7.44%0.12g
0.052 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.61%0.1g
Omega 6
269%45.7g
0.1 gvs45.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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44.5%58g
Carbohydrate
30.5%39.7g
58 gvs39.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.16%4.47g
Sugars
7.17%5.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.47 gvs5.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.96%0.69g
Fructose
NA
≤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]
0.69 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.75g
Glucose
NA
0.75 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3g
Sucrose
%4.96g
3 gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.6%5.16g
Fiber
45%17g
5.16 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.86%2.16g
Protein
73.6%41.2g
2.16 gvs41.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0.66%5.95μg
RAE, retinol activity equivalents
NA μgvs5.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.27%0.099mg
Vitamin B1
245%2.94mg
Thiamine
0.099 mgvs2.94 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.92%0.13mg
Vitamin B2
54%0.7mg
Riboflavin
0.13 mgvs0.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.84%0.77mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
0.77 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15%0.75mg
Vitamin B5
45%2.24mg
Pantothenic acid
0.75 mgvs2.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.6%0.44mg
Vitamin B6
205%2.67mg
Pyridoxine
0.44 mgvs2.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24%95μg
Vitamin B9
113%450μg
Folates and Folic Acid
95 μgvs450 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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20%18mg
Vitamin C
3.1%2.78mg
Ascorbic acid
18 mgvs2.78 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
465%69.8mg
Tocopherols and Tocotrienols
NA mgvs69.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.3%7.54μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.54 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.6%5.95mg
Calcium
15.5%155mg
5.95 mgvs155 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.6%0.16mg
Copper
397%3.57mg
0.16 mgvs3.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.44%0.6mg
Iron
130%10.4mg
0.6 mgvs10.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.2%55.6mg
Magnesium
154%645mg
55.6 mgvs645 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.4%0.22mg
Manganese
168%3.87mg
0.22 mgvs3.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.8%47.6mg
Phosphorus
187%1310mg
47.6 mgvs1310 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%574mg
Potassium
37.6%1280mg
574 mgvs1280 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
191%105μg
0 μgvs105 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
1.2%18mg
3.97 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.53%0.28mg
Zinc
90%9.92mg
0.28 mgvs9.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.7%137g
Water
0.25%9.4g
137 gvs9.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Boiled Green Plantains vs Sunflower Seeds:
Comparing minerals per 7 ounces for Boiled Green Plantains vs Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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