Comparing Nutrients in 14 ounces Extra Sweet Pineapple VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Extra Sweet Pineapple	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.98% 202kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	61% 79.4g	130g per day for Men 19-50 years
Sugars	56.5% 41g	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	11.8% 8.53g	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	% 6.75g	NA	g per day for Men 19-50 years
Sucrose	% 25.7g	% 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	3.76% 2.1g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet 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	26.5% 0.32mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	19% 75.4μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	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

	Extra Sweet Pineapple	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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% 1.1mg	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	141% 3.25mg	336% 7.74mg	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	4.54% 31.8mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	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	9.2% 340g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet Pineapple has 40.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.5 times more Vitamin B1, 10.8 times more Vitamin B2, 16.4 times more Vitamin B3, 5.2 times more Vitamin B5, 11.8 times more Vitamin B6, 11.9 times more Vitamin B9 and 1758.5 times more Vitamin E than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Extra Sweet Pineapple vs Sunflower Seeds:

• Raw Extra Sweet Pineapple has 18.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Calcium, 15.9 times more Copper, 18.8 times more Iron, 27.1 times more Magnesium, 2.4 times more Manganese, 82.5 times more Phosphorus, 6 times more Potassium, 530 times more Selenium and 41.7 times more Zinc than Raw Extra Sweet Pineapple.

Comparison of macro-nutrients per 14 ounces:

• Raw Extra Sweet Pineapple has 3.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.5 times more Energy, 467.8 times more Fat, 1.5 times more Carbohydrate, 6.1 times more Fiber and 39.2 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.