Comparing Nutrients in 300 calories Plantains, yellow, fried, Latino restaurantVS Roasted Sunflower Seeds

Weight per 300 calories

Plantains, yellow, fried, Latino restaurant

127g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more energy per unit of mass than Plantains, yellow, fried, Latino restaurant, which is very high in comparison to other foods. Plantains, yellow, fried, Latino restaurant having above average energy density.

Which food has more nutrients per 300 calories - Plantains, yellow, fried, Latino restaurant or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Plantains, yellow, fried, Latino restaurant

29%

69%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Plantains, yellow, fried, Latino restaurantvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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9.84%9.55g

Fat

26.5%25.7g

9.55 gvs25.7 g

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

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7.2%2.3g

Saturated Fat

8.4%2.7g

2.3 gvs2.7 g

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

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17.4%0.28g

Omega 3

2.22%0.036g

0.28 gvs0.036 g

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

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15%2.56g

Omega 6

99%17g

2.56 gvs17 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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40%52g

Carbohydrate

9.54%12.4g

52 gvs12.4 g

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

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38%27.7g

Sugars

1.94%1.4g

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

27.7 gvs1.4 g

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

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8.52%6.18g

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]

6.18 gvsNA g

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

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%6.3g

Glucose

6.3 gvsNA g

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

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%15g

Sucrose

15 gvsNA g

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

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10.7%4.07g

Fiber

15%5.72g

4.07 gvs5.72 g

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

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3.22%1.8g

Protein

17.8%9.96g

1.8 gvs9.96 g

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

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Vitamins

Plantains, yellow, fried, Latino restaurantvs Roasted Sunflower Seeds

9.32%84μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

84 μgvs0 μg

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

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7.4%0.089mg

Vitamin B1

4.55%0.055mg

Thiamine

0.089 mgvs0.055 mg

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

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1.96%0.025mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.025 mgvs0.13 mg

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

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6.65%1.06mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

1.06 mgvs3.63 mg

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

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15.3%0.76mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.76 mgvs3.63 mg

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

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28.4%0.37mg

Vitamin B6

32%0.41mg

Pyridoxine

0.37 mgvs0.41 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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Vitamin B9

30.5%122μg

Folates and Folic Acid

NA μgvs122 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

0.8%0.72mg

Ascorbic acid

NA mgvs0.72 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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9.32%1.4mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

1.4 mgvs13.5 mg

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

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33.7%40.4μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

40.4 μgvs1.4 μg

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

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Minerals

Plantains, yellow, fried, Latino restaurantvs Roasted Sunflower Seeds

0.76%7.63mg

Calcium

3.6%36mg

7.63 mgvs36 mg

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

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16.4%0.15mg

Copper

105%0.94mg

0.15 mgvs0.94 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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9.85%0.79mg

Iron

24.5%1.96mg

0.79 mgvs1.96 mg

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

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13.6%57.2mg

Magnesium

16%66.5mg

57.2 mgvs66.5 mg

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

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15.5%0.36mg

Manganese

47.3%1.1mg

0.36 mgvs1.1 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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7.8%54.7mg

Phosphorus

85%595mg

54.7 mgvs595 mg

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

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19%644mg

Potassium

13%438mg

644 mgvs438 mg

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

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0.92%0.51μg

Selenium

74.3%41μg

0.51 μgvs41 μg

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

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0.51%7.63mg

Sodium

0.1%1.55mg

7.63 mgvs1.55 mg

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

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2.77%0.31mg

Zinc

24.8%2.73mg

0.31 mgvs2.73 mg

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

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1.7%62.3g

Water

0.017%0.62g

62.3 gvs0.62 g

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

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Lets compare vitamin content per 300 calories of Plantains, yellow, fried, Latino restaurant vs Roasted Sunflower Seeds:

Plantains, yellow, fried, Latino restaurant have more Vitamin A, 1.6 times more Vitamin B1 and 29 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B2, 3.4 times more Vitamin B3, 4.8 times more Vitamin B5 and 9.6 times more Vitamin E than Plantains, yellow, fried, Latino restaurant.
Both Plantains, yellow, fried, Latino restaurant and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Plantains, yellow, fried, Latino restaurant vs Roasted Sunflower Seeds:

Plantains, yellow, fried, Latino restaurant have 1.5 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Calcium, 6.4 times more Copper, 2.5 times more Iron, 3.1 times more Manganese, 10.9 times more Phosphorus, 80.4 times more Selenium and 8.9 times more Zinc than Plantains, yellow, fried, Latino restaurant.
Both Plantains, yellow, fried, Latino restaurant and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Plantains, yellow, fried, Latino restaurant have 7.8 times more Omega 3, 4.2 times more Carbohydrate and 19.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Fat, 6.6 times more Omega 6, 1.4 times more Fiber and 5.5 times more Protein than Plantains, yellow, fried, Latino restaurant.
Both Plantains, yellow, fried, Latino restaurant and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Plantains, yellow, fried, Latino restaurant as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Plantains, yellow, fried, Latino restaurantVS Nance, canned, syrup, drainedRoasted Sunflower SeedsVS Nance, canned, syrup, drainedPlantains, yellow, fried, Latino restaurantVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Plantains, yellow, fried, Latino restaurantVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Plantains, yellow, fried, Latino restaurant or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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