Comparing Nutrients in 14 ounces Pineapple VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pineapple	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.84% 198kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	61% 79.4g	130g per day for Men 19-50 years
Sugars	54% 39g	14.3% 10.4g	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	11.6% 8.4g	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	% 6.87g	NA	g per day for Men 19-50 years
Sucrose	% 23.8g	% 9.92g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	90% 34g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	411% 5.34mg	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	18% 71.4μg	225% 901μg	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	211% 190mg	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	0.53% 0.079mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	794% 7.14mg	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	14.4% 1.15mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	336% 7.74mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.54% 31.8mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.23% 341g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pineapple vs Sunflower Seeds:

• Raw Pineapple has 34.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.7 times more Vitamin B1, 11.1 times more Vitamin B2, 16.7 times more Vitamin B3, 5.3 times more Vitamin B5, 12 times more Vitamin B6, 12.6 times more Vitamin B9 and 1758.5 times more Vitamin E than Raw Pineapple.
• Both Raw Pineapple as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Pineapple vs Sunflower Seeds:

• Raw Pineapple has 18.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Calcium, 16.4 times more Copper, 18.1 times more Iron, 27.1 times more Magnesium, 2.1 times more Manganese, 82.5 times more Phosphorus, 5.9 times more Potassium, 530 times more Selenium and 41.7 times more Zinc than Raw Pineapple.

Comparison of macro-nutrients per 14 ounces:

• Raw Pineapple has 3.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.7 times more Energy, 428.8 times more Fat, 495 times more Saturated Fat, 3.5 times more Omega 3, 1002.2 times more Omega 6, 1.5 times more Carbohydrate, 6.1 times more Fiber and 38.5 times more Protein than Raw Pineapple.
• Both Raw Pineapple as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.