Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Toppings, pineapple

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toppings, pineapple	0%	0%	100%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toppings, pineapple	Recommended Dietary Allowance
Energy	81% 2350kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	203% 264g	130g per day for Men 19-50 years
Sugars	17% 12.3g	115% 83.4g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	142% 79.6g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toppings, pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	0.95% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	8.55% 0.11mg	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	232% 929μg	2% 7.94μg	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	4.85% 4.37mg	13.7% 12.3mg	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	961% 144mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toppings, pineapple	Recommended Dietary Allowance
Calcium	34.5% 345mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	23% 0.21mg	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	212% 17mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	12% 0.28mg	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	646% 4521mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Toppings, pineapple per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Toppings, pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Toppings, pineapple:

• 14 ounces of Oil Roasted Sunflower Seeds have 8.4 times more Vitamin B1, 15.6 times more Vitamin B2, 40.9 times more Vitamin B3, 578.3 times more Vitamin B5, 28.3 times more Vitamin B6, 117 times more Vitamin B9, 3633 times more Vitamin E and 15.5 times more Vitamin K than Toppings, pineapple.
• While 14 oz of Toppings, pineapple contain 2.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 14 ounces of Toppings, pineapple have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Toppings, pineapple have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Toppings, pineapple:

• 14 ounces of Oil Roasted Sunflower Seeds have 14.5 times more Calcium, 34.7 times more Copper, 35.7 times more Iron, 21.2 times more Magnesium, 29.7 times more Manganese, 379.7 times more Phosphorus, 11.2 times more Potassium, 111.7 times more Selenium and 104.2 times more Zinc than Toppings, pineapple.
• While 14 oz of Toppings, pineapple contain 14 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Toppings, pineapple lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.3 times more Energy, 513 times more Fat, 392.7 times more Saturated Fat, more Omega 3, 684.2 times more Omega 6, 26.5 times more Fiber and 200.6 times more Protein than Toppings, pineapple.
• While 14 oz of Toppings, pineapple contain 2.9 times more Carbohydrate and 6.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Toppings, pineapple provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein