Comparing Nutrients in 14 ounces Traditional Pineapple VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.16% 179kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	70% 91g	130g per day for Men 19-50 years
Sugars	45.4% 33g	17% 12.3g	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	10.6% 7.7g	0% 0g	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	% 7g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 18.2g	% 9.4g	g per day for Men 19-50 years
Fiber	NA	111% 42g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	242% 3.14mg	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	11% 43.7μg	232% 929μg	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	74.5% 67mg	4.85% 4.37mg	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	NA	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	796% 7.16mg	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	12.4% 0.99mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	275% 6.32mg	359% 8.26mg	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	5.1% 35.7mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	564% 310μg	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	2.9% 0.32mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.36% 346g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Traditional Raw Pineapple has 15.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 9.7 times more Vitamin B2, 8.8 times more Vitamin B3, 36 times more Vitamin B5, 7.5 times more Vitamin B6, 21.3 times more Vitamin B9 and 4.4 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Traditional Pineapple vs Oil Roasted Sunflower Seeds:

• Traditional Raw Pineapple has 56.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.7 times more Calcium, 22.3 times more Copper, 17.1 times more Iron, 10.6 times more Magnesium, 1.3 times more Manganese, 126.6 times more Phosphorus, 3.9 times more Potassium, more Selenium and 65.1 times more Zinc than Traditional Raw Pineapple.

Comparison of macro-nutrients per 14 ounces:

• Traditional Raw Pineapple has 2.7 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.2 times more Energy, 394.6 times more Fat, 1.9 times more Carbohydrate and 36.5 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.