Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 196g

Roasted Sunflower Seeds have 11.4 times more energy per 100g than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water. It has very high energy density when compared to other foods. Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.061% 0.059g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.49% 0.008g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.069% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	19% 25g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	33.7% 24.5g	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	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	1.03% 0.39g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 1.96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	2.45% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	11% 0.15mg	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	10% 40.7μg	5.4% 21.6μg	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	0.27% 0.24mg	26% 23.5mg	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	30% 4.5mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.49% 0.59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	9.8% 0.088mg	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	8.16% 0.65mg	3.92% 0.31mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	6.54% 27.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	89.4% 2.06mg	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	28.4% 198mg	2.52% 17.6mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	0.13% 1.96mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	1.43% 0.16mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B3, 4.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 228.7 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 7.5 times more Vitamin B1 and 97.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.6 times more Copper, 2.1 times more Iron, 11.2 times more Phosphorus, 69.5 times more Selenium and 5.8 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 2.1 times more Calcium, 5.7 times more Manganese, 1.8 times more Potassium and 823.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 145.5 times more Fat, 228.7 times more Saturated Fat, 478.8 times more Omega 6, 4.9 times more Fiber and 4.2 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 6 times more Carbohydrate and 52.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.