Comparing Nutrients in 100 calories Baked Yellow PlantainsVS Sunflower Seeds

Weight per 100 calories

Baked Yellow Plantains

64.5g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 3.8 times more energy per unit of mass than Baked Yellow Plantains, which is very high in comparison to other foods. Baked Yellow Plantains having above average energy density.

Which food has more nutrients per 100 calories - Baked Yellow Plantains or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Baked Yellow Plantains

95%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Baked Yellow Plantainsvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.11%0.1g

Fat

9.1%8.8g

0.1 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g

Saturated Fat

2.4%0.76g

0 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.64%0.01g

0 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g

Omega 6

23.2%3.95g

0 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.5%26.7g

Carbohydrate

2.63%3.42g

26.7 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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19%13.8g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

13.8 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.4%2.46g

Fructose

≤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]

2.46 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.45g

Glucose

2.45 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.84g

Sucrose

%0.43g

8.84 gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.74%1.4g

Fiber

3.88%1.47g

1.4 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.75%0.98g

Protein

6.35%3.56g

0.98 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Yellow Plantainsvs Sunflower Seeds

3.23%29μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

29 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.84%0.058mg

Vitamin B1

21%0.25mg

Thiamine

0.058 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.45%0.084mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.084 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.76%0.44mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.44 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.84%0.34mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.34 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.4%0.14mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.14 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.55%34μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

34 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11.8%10.6mg

Vitamin C

0.27%0.24mg

Ascorbic acid

10.6 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.94%8.32μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.32 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Yellow Plantainsvs Sunflower Seeds

0.19%1.94mg

Calcium

1.34%13.4mg

1.94 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.15%0.028mg

Copper

34.2%0.31mg

0.028 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.26%0.18mg

Iron

11.2%0.9mg

0.18 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.3%26.5mg

Magnesium

13.3%55.7mg

26.5 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.63%0.11mg

Manganese

14.5%0.33mg

0.11 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.4%24mg

Phosphorus

16%113mg

24 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.05%308mg

Potassium

3.25%110mg

308 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

16.5%9.08μg

0 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.086%1.3mg

Sodium

0.1%1.54mg

1.3 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.23%0.14mg

Zinc

7.8%0.86mg

0.14 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.97%36g

Water

0.022%0.81g

36 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Baked Yellow Plantains vs Sunflower Seeds:

Baked Yellow Plantains have 56.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 44.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 3.2 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin E than Baked Yellow Plantains.
Both Baked Yellow Plantains and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 100 kcal.
Both Baked Yellow Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Yellow Plantains vs Sunflower Seeds:

Baked Yellow Plantains have 2.8 times more Potassium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.9 times more Calcium, 10.9 times more Copper, 5 times more Iron, 2.1 times more Magnesium, 3.1 times more Manganese, 4.7 times more Phosphorus, more Selenium and 6.3 times more Zinc than Baked Yellow Plantains.

Comparison of macro-nutrients per 100 calories:

Baked Yellow Plantains have 7.8 times more Carbohydrate and 30.7 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 85.4 times more Fat, more Saturated Fat, more Omega 6 and 3.6 times more Protein than Baked Yellow Plantains.
Both Baked Yellow Plantains and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 100 kcal.
Both Baked Yellow Plantains as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked Yellow PlantainsVS PlumsSunflower SeedsVS PlumsBaked Yellow PlantainsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Baked Yellow PlantainsVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked Yellow Plantains or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: