Comparing Nutrients in 7 ounces Green Plantains VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.4% 302kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	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	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	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	58% 22g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	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	16.5% 0.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	14% 55.6μg	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	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	18.6% 1.5mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	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	8.8% 61.5mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	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	3.25% 0.36mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 14.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 12.8 times more Vitamin B3, 13.3 times more Vitamin B5, 11.5 times more Vitamin B6 and 8.5 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 7 oz.

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

• Raw Green Plantains have 50.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35 times more Calcium, 15.8 times more Copper, 5.1 times more Iron, 3.1 times more Magnesium, 19.4 times more Manganese, 37.3 times more Phosphorus, 2 times more Potassium and 29.4 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Plantains have 1.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Energy, 711.4 times more Fat, 43.1 times more Saturated Fat, 11.5 times more Omega 3, 1311.3 times more Omega 6, 5 times more Fiber and 15.5 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 7 oz.
• Both Raw Green Plantains as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 7 oz.