Comparing Nutrients in 14 ounces Pineapple, canned, juice pack, solids and liquids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pineapple, canned, juice pack, solids and liquids	3%	1%	96%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pineapple, canned, juice pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.2% 238kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	63% 81.7g	130g per day for Men 19-50 years
Sugars	79% 57.4g	NA	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	35.6% 25.8g	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	% 30.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	120% 45.6g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, juice pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.04% 1.13mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	246% 3.2mg	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	4.96% 20μg	236% 945μg	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	42% 37.7mg	6.17% 5.56mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, juice pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	809% 7.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.42% 16.7μg	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	14% 1.1mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	365% 8.4mg	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	3.4% 24mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.96% 331g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple, canned, juice pack, solids and liquids VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Pineapple, canned, juice pack, solids and liquids versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pineapple, canned, juice pack, solids and liquids vs Toasted Sunflower Seeds:

• 14 ounces of Pineapple, canned, juice pack, solids and liquids have 6.8 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B1, 15 times more Vitamin B2, 14.8 times more Vitamin B3, 70.6 times more Vitamin B5, 10.9 times more Vitamin B6 and 47.6 times more Vitamin B9 than Pineapple, canned, juice pack, solids and liquids.
• 14 ounces of Pineapple, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Pineapple, canned, juice pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pineapple, canned, juice pack, solids and liquids vs Toasted Sunflower Seeds:

• 14 ounces of Pineapple, canned, juice pack, solids and liquids have 83.5 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 21.3 times more Copper, 24.3 times more Iron, 9.2 times more Magnesium, 1.9 times more Manganese, 193 times more Phosphorus, 4 times more Potassium and 53 times more Zinc than Pineapple, canned, juice pack, solids and liquids.
• 14 ounces of Pineapple, canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 10.3 times more Energy, 710 times more Fat, 992.2 times more Saturated Fat, 6.6 times more Omega 3, 2199.4 times more Omega 6, 1.3 times more Carbohydrate, 14.4 times more Fiber and 41 times more Protein than Pineapple, canned, juice pack, solids and liquids.
• 14 ounces of Pineapple, canned, juice pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein