Comparing Nutrients in 7 ounces Plantains, yellow, fried, Latino restaurant VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 468kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	59.6% 43g	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	13.3% 9.64g	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	% 9.86g	NA	g per day for Men 19-50 years
Sucrose	% 23.6g	% 4.96g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	45% 17g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	NA	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	NA	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	14.6% 2.2mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	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	15.4% 1.23mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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% 85.3mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	2.63% 97g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plantains, yellow, fried, Latino restaurant vs Sunflower Seeds:

• Plantains, yellow, fried, Latino restaurant have 22 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 21.1 times more Vitamin B1, 17.8 times more Vitamin B2, 10 times more Vitamin B3, 1.9 times more Vitamin B5, 4.6 times more Vitamin B6 and 32 times more Vitamin E than Plantains, yellow, fried, Latino restaurant.

Comparing minerals per 7 ounces for Plantains, yellow, fried, Latino restaurant vs Sunflower Seeds:

• Plantains, yellow, fried, Latino restaurant have 10.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Calcium, 15.5 times more Copper, 8.5 times more Iron, 7.2 times more Magnesium, 7 times more Manganese, 15.3 times more Phosphorus, 1.3 times more Potassium, 132.5 times more Selenium and 20.8 times more Zinc than Plantains, yellow, fried, Latino restaurant.

Comparison of macro-nutrients per 7 ounces:

• Plantains, yellow, fried, Latino restaurant have 3.7 times more Omega 3, 2 times more Carbohydrate and 8.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Energy, 6.9 times more Fat, 2.5 times more Saturated Fat, 11.4 times more Omega 6, 2.7 times more Fiber and 14.6 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.