Comparing Nutrients in 100 grams Sunflower Seeds VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Banana Powder	4%	4%	92%

Macro Nutrients

	Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Energy	20% 584kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	68% 88.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	65.2% 47.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	26% 9.9g	38g per day for Men 19-50 years
Protein	37% 20.8g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	34% 0.44mg	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	56.8% 227μg	3.5% 14μg	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	1.56% 1.4mg	7.78% 7mg	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	234% 35mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Banana Powder	Recommended Dietary Allowance
Calcium	7.8% 78mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	43.4% 0.39mg	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	65.6% 5.25mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	25% 0.57mg	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	94% 660mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	44% 1491mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Banana Powder:

• Dried Sunflower Seed Kernels have 8.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B6, 16.2 times more Vitamin B9 and 90.2 times more Vitamin E than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 4 times more Vitamin A, 5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Banana Powder:

• Dried Sunflower Seed Kernels have 3.5 times more Calcium, 4.6 times more Copper, 4.6 times more Iron, 3 times more Magnesium, 3.4 times more Manganese, 8.9 times more Phosphorus, 13.6 times more Selenium and 8.2 times more Zinc than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 2.3 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 28.4 times more Fat, 6.4 times more Saturated Fat, 109.2 times more Omega 6 and 5.3 times more Protein than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 2.1 times more Omega 3, 4.4 times more Carbohydrate and 18.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dehydrated Bananas or Banana Powder have similar amounts of Fiber per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.