Comparing Nutrients in 7 ounces Fried Green Plantains VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Fried Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 613kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	23% 7.32g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	26.7% 0.43g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	7.17% 5.2g	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	1.8% 1.3g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	% 4.96g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	45% 17g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	205% 2.67mg	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	7.44% 29.8μg	113% 450μg	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	7.5% 6.75mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	397% 3.57mg	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	16.6% 1.33mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	168% 3.87mg	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	12.5% 87.3mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Fried Green Plantains have 20 times more Vitamin A and 2.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 31.5 times more Vitamin B1, 3.5 times more Vitamin B2, 10.2 times more Vitamin B3, 2.9 times more Vitamin B5, 5.1 times more Vitamin B6 and 15.1 times more Vitamin B9 than Fried Green Plantains.

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

• Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 9.8 times more Copper, 7.8 times more Iron, 5.6 times more Magnesium, 10.4 times more Manganese, 15 times more Phosphorus, 1.3 times more Potassium and 21.7 times more Zinc than Fried Green Plantains.

Comparison of macro-nutrients per 7 ounces:

• Fried Green Plantains have 3.6 times more Omega 3, 2.5 times more Carbohydrate and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 4.4 times more Fat, 9.8 times more Omega 6, 2.5 times more Fiber and 13.9 times more Protein than Fried Green Plantains.
• Both Fried Green Plantains and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 7 oz.
• Both Fried Green Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.