Comparing Nutrients in 14 ounces Green PlantainsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Green Plantains

97%

Oil Roasted Sunflower Seeds

13%

73%

14%

14 oz ▼

Macro Nutrients

Green Plantainsvs Oil Roasted Sunflower Seeds

21%603kcal

Energy

81%2350kcal

603 kcalvs2350 kcal

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

Find Fruits rich in Energy

0.29%0.28g

Fat

210%204g

0.28 gvs204 g

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

Find Fruits rich in Fat

1.5%0.48g

Saturated Fat

87.7%28g

0.48 gvs28 g

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

Find Fruits rich in Saturated Fat

1.5%0.024g

Omega 3

20%0.32g

0.024 gvs0.32 g

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

Find Fruits rich in Omega 3

0.58%0.099g

Omega 6

799%136g

0.099 gvs136 g

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

Find Fruits rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

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

Find Fruits rich in Cholesterol

112%146g

Carbohydrate

70%91g

146 gvs91 g

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

Find Fruits rich in Carbohydrate

12.5%9.1g

Sugars

17%12.3g

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

9.1 gvs12.3 g

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

Find Fruits rich in Sugars

5.6%4.05g

Fructose

0%0g

≤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]

4.05 gvs0 g

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

Find Fruits rich in Fructose

%4.33g

Glucose

%2.94g

4.33 gvs2.94 g

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

Find Fruits rich in Glucose

%0.71g

Sucrose

%9.4g

0.71 gvs9.4 g

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

Find Fruits rich in Sucrose

23%8.73g

Fiber

111%42g

8.73 gvs42 g

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

Find Fruits rich in Fiber

8.86%4.96g

Protein

142%79.6g

4.96 gvs79.6 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Green Plantainsvs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

33%0.4mg

Vitamin B1

106%1.27mg

Thiamine

0.4 mgvs1.27 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

30.5%0.4mg

Vitamin B2

85.5%1.1mg

Riboflavin

0.4 mgvs1.1 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

13.6%2.2mg

Vitamin B3

102%16.4mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs16.4 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

42%2.1mg

Vitamin B5

551%27.5mg

Pantothenic acid

2.1 mgvs27.5 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

21.4%0.28mg

Vitamin B6

242%3.14mg

Pyridoxine

0.28 mgvs3.14 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

27.8%111μg

Vitamin B9

232%929μg

Folates and Folic Acid

111 μgvs929 μg

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

Find Fruits rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

89%80mg

Vitamin C

4.85%4.37mg

Ascorbic acid

80 mgvs4.37 mg

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

Find Fruits rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

961%144mg

Tocopherols and Tocotrienols

NA mgvs144 mg

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

Find Fruits rich in Vitamin E

Vitamin K

10.3%12.3μg

Phytomenadione or phylloquinone

NA μgvs12.3 μg

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

Find Fruits rich in Vitamin K

Minerals

Green Plantainsvs Oil Roasted Sunflower Seeds

0.79%7.94mg

Calcium

34.5%345mg

7.94 mgvs345 mg

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

Find Fruits rich in Calcium

51%0.46mg

Copper

796%7.16mg

0.46 mgvs7.16 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

37.2%2.98mg

Iron

212%17mg

2.98 mgvs17 mg

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

Find Fruits rich in Iron

38.7%163mg

Magnesium

120%504mg

163 mgvs504 mg

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

Find Fruits rich in Magnesium

19%0.43mg

Manganese

359%8.26mg

0.43 mgvs8.26 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

17.6%123mg

Phosphorus

646%4521mg

123 mgvs4521 mg

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

Find Fruits rich in Phosphorus

50.3%1711mg

Potassium

56.4%1917mg

1711 mgvs1917 mg

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

Find Fruits rich in Potassium

Selenium

564%310μg

NA μgvs310 μg

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

Find Fruits rich in Selenium

0.53%7.94mg

Sodium

0.79%12mg

7.94 mgvs12 mg

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

Find Fruits rich in Sodium

6.5%0.71mg

Zinc

188%20.7mg

0.71 mgvs20.7 mg

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

Find Fruits rich in Zinc

6.55%243g

Water

0.17%6.1g

243 gvs6.1 g

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

Find Fruits rich in Water

Lets compare vitamin content per 14 ounces of Green Plantains vs Oil Roasted Sunflower Seeds:

Raw Green Plantains have 18.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 7.5 times more Vitamin B3, 13.1 times more Vitamin B5, 11.3 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Green Plantains.

Comparing minerals per 14 ounces for Green Plantains vs Oil Roasted Sunflower Seeds:

Raw Green Plantains have 39.7 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 15.6 times more Copper, 5.7 times more Iron, 3.1 times more Magnesium, 19.1 times more Manganese, 36.7 times more Phosphorus and 28.9 times more Zinc than Raw Green Plantains.
Both Raw Green Plantains and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Green Plantains have 1.6 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Energy, 732.9 times more Fat, 58.4 times more Saturated Fat, 13.5 times more Omega 3, 1368.3 times more Omega 6, 1.4 times more Sugars, 4.8 times more Fiber and 16 times more Protein than Raw Green Plantains.
Both Raw Green Plantains as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Green PlantainsVS Boiled Green PlantainsOil Roasted Sunflower SeedsVS Boiled Green PlantainsGreen PlantainsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces Green PlantainsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: