Comparing Nutrients in 7 ounces Green Plantains VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.4% 302kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	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	2.8% 2.02g	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	% 2.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	% 4.96g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	45% 17g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	14% 55.6μg	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	44.5% 40mg	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

	Green Plantains	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	18.6% 1.5mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	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	8.8% 61.5mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	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	3.25% 0.36mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 14.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.8 times more Vitamin B1, 3.6 times more Vitamin B2, 15.2 times more Vitamin B3, 2.1 times more Vitamin B5, 19.2 times more Vitamin B6 and 8.1 times more Vitamin B9 than Raw Green Plantains.

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

• Raw Green Plantains have 12.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 15.5 times more Copper, 7 times more Iron, 7.9 times more Magnesium, 17.9 times more Manganese, 21.3 times more Phosphorus, 1.5 times more Potassium and 27.8 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Plantains have 1.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Energy, 735.1 times more Fat, 36.8 times more Saturated Fat, 10 times more Omega 3, 922 times more Omega 6, 3.9 times more Fiber and 16.6 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Dried Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Raw Green Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.