Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Bananas

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bananas	4%	3%	93%

Macro Nutrients

	Roasted Sunflower Seeds	Bananas	Recommended Dietary Allowance
Energy	40% 1155kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	35% 45.3g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	33.5% 24.3g	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	NA	13.3% 9.62g	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	NA	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 4.74g	g per day for Men 19-50 years
Fiber	58% 22g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	19% 17.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bananas	Recommended Dietary Allowance
Calcium	14% 139mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	94% 7.54mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	23.3% 0.54mg	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	327% 2292mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Bananas per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Bananas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Sunflower Seeds have 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 10.6 times more Vitamin B3, 21.1 times more Vitamin B5, 2.2 times more Vitamin B6, 11.9 times more Vitamin B9, 261 times more Vitamin E and 5.4 times more Vitamin K than Bananas.
• While 7 oz of Raw Bananas contain 6.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Bananas have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Bananas:

• 7 ounces of Roasted Sunflower Seeds have 14 times more Calcium, 23.5 times more Copper, 14.6 times more Iron, 4.8 times more Magnesium, 7.8 times more Manganese, 52.5 times more Phosphorus, 2.4 times more Potassium, 79.3 times more Selenium and 35.3 times more Zinc than Bananas.
• While 7 oz of Raw Bananas contain 62.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 6.5 times more Energy, 150.9 times more Fat, 46.6 times more Saturated Fat, 2.6 times more Omega 3, 712.7 times more Omega 6, 4.3 times more Fiber and 17.7 times more Protein than Bananas.
• While 7 oz of Raw Bananas contain 4.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bananas offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein