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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pineapple, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Toasted Sunflower Seeds	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	84.7% 2457kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	93% 67g	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	NA	39.4% 28.6g	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	NA	% 29.8g	g per day for Men 19-50 years
Sucrose	NA	% 8.73g	g per day for Men 19-50 years
Fiber	120% 45.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	122% 68.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pineapple, canned, heavy syrup pack, solids and liquids	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	107% 1.3mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	22.6% 0.29mg	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	236% 945μg	4.96% 20μg	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	6.17% 5.56mg	32.6% 29.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	22.6% 226mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	44.5% 0.4mg	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	338% 27mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	186% 4.3mg	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	657% 4596mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	8.47% 314g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Toasted Sunflower Seeds have 3.6 times more Vitamin B1, 11.4 times more Vitamin B2, 14.6 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, heavy syrup pack, solids and liquids.
• While 14 oz of Pineapple, canned, heavy syrup pack, solids and liquids contain 5.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 14 ounces of Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Toasted Sunflower Seeds have 4.1 times more Calcium, 18.2 times more Copper, 17.9 times more Iron, 8.1 times more Magnesium, 2 times more Manganese, 165.4 times more Phosphorus, 4.7 times more Potassium and 44.2 times more Zinc than Pineapple, canned, heavy syrup pack, solids and liquids.
• While 14 oz of Pineapple, canned, heavy syrup pack, solids and liquids contain 79 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Pineapple, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 7.9 times more Energy, 516.4 times more Fat, 661.4 times more Saturated Fat, 4.6 times more Omega 3, 1625.7 times more Omega 6, 14.4 times more Fiber and 49.2 times more Protein than Pineapple, canned, heavy syrup pack, solids and liquids.
• Both Toasted Sunflower Seeds and Pineapple, canned, heavy syrup pack, solids and liquids offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Pineapple, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein