Comparing Nutrients in 7 ounces Boiled Green Plantains VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Boiled Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.3% 240kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	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	0.96% 0.69g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 3g	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

	Boiled Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	123% 1.6mg	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	24% 95μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	404% 3.63mg	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	7.44% 0.6mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	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	6.8% 47.6mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Green Plantains vs Roasted Sunflower Seeds:

• Boiled Green Plantains have 6.5 times more Vitamin C and 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.

Comparing minerals per 7 ounces for Boiled Green Plantains vs Roasted Sunflower Seeds:

• Boiled Green Plantains have 57.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 7 ounces:

• Boiled Green Plantains have 1.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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, 4.3 times more Fiber and 17.7 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 7 oz.
• Both Boiled Green Plantains as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 7 oz.