Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	3%	2%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Energy	204% 5920kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	99% 129g	130g per day for Men 19-50 years
Sugars	43% 31g	138% 100g	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	52.6% 38g	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	% 7.4g	% 46.5g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 15.3g	g per day for Men 19-50 years
Fiber	279% 106g	5.26% 2g	38g per day for Men 19-50 years
Protein	358% 201g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	77% 1mg	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	585% 2340μg	45% 180μg	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	12.2% 11mg	111% 100mg	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	2422% 363mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Calcium	87% 870mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	76.7% 0.69mg	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	535% 42.8mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	219% 5.04mg	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	1627% 11390mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	23.3% 864g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid:

• Oil Roasted Sunflower Seed Kernels have 5.5 times more Vitamin B1, 13.3 times more Vitamin B2, 20.8 times more Vitamin B3, 123.9 times more Vitamin B5, 7.9 times more Vitamin B6, 13 times more Vitamin B9, 1816.5 times more Vitamin E and 10.3 times more Vitamin K than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contains 9.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid:

• Oil Roasted Sunflower Seed Kernels have 6.7 times more Calcium, 26.1 times more Copper, 13.8 times more Iron, 10.6 times more Magnesium, 4.1 times more Manganese, 142.4 times more Phosphorus, 3.7 times more Potassium, 782 times more Selenium and 47.4 times more Zinc than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contains 56.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 11.2 times more Energy, 427.5 times more Fat, 883.5 times more Saturated Fat, 4.5 times more Omega 3, 1425.3 times more Omega 6, 1.8 times more Carbohydrate, 53 times more Fiber and 55.7 times more Protein than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contains 3.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.