Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Extra Sweet Pineapple

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Extra Sweet Pineapple: 196g

Oil Roasted Sunflower Seeds have 11.6 times more energy per 100g than Extra Sweet Pineapple. It has very high energy density when compared to other foods. Raw Extra Sweet Pineapple having low energy density.

Which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Extra Sweet Pineapple?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	28% 20.2g	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	0% 0g	5.8% 4.2g	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	% 0.13g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 12.7g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	7.22% 2.75g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	4.98% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	17% 0.22mg	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	9.9% 39.5μg	9.3% 37.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	123% 111mg	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	41% 6.14mg	0.26% 0.039mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	1.14% 1.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	24.6% 0.22mg	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	9.04% 0.72mg	6.86% 0.55mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	5.6% 23.5mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	69.7% 1.6mg	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	27.5% 192mg	2.24% 15.7mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	6.23% 212mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.13% 1.96mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	2.14% 0.24mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	4.54% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Extra Sweet Pineapple:

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Vitamin B5 and 156.5 times more Vitamin E than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 595.2 times more Vitamin C and 2.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Extra Sweet Pineapple have similar amounts of Vitamin B9 per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Extra Sweet Pineapple:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Copper, 1.3 times more Iron, 12.3 times more Phosphorus, 67.4 times more Selenium and 3.7 times more Zinc than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.7 times more Calcium, 4.6 times more Manganese, 2.6 times more Potassium and 645.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Extra Sweet Pineapple have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Sunflower Seed Kernels have 40.2 times more Fat and 3.3 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 6.8 times more Carbohydrate, 38.5 times more Sugars, more Fructose and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Extra Sweet Pineapple have similar amounts of Energy per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Extra Sweet Pineapple have insufficient amounts of Glucose and Sucrose in 100 kcal.