Comparing Nutrients in 1 pound Canned Pina Colada VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Pina Colada	1%	38%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Pina Colada	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37% 1075kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.66% 0.62g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.2% 0.45g	137% 52g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Pina Colada	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.95% 0.47mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	281% 3.65mg	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	6.8% 27.2μg	270% 1080μg	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	7.56% 6.8mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pina Colada	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	924% 8.3mg	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	1.7% 0.14mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	417% 9.6mg	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	23.3% 163mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	219% 24mg	11mg per day for Men 19-50 years
Water	6.73% 249g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pina Colada VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Pina Colada versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Pina Colada vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 19.1 times more Vitamin B1, 57 times more Vitamin B2, 40.4 times more Vitamin B3, 130.7 times more Vitamin B5, 47.4 times more Vitamin B6 and 39.7 times more Vitamin B9 than Canned Pina Colada.
• 1 pound of Canned Pina Colada have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Pina Colada as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Canned Pina Colada vs Toasted Sunflower Seeds:

• 1 pound of Canned Pina Colada has 23.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 57 times more Calcium, 21.1 times more Copper, 227 times more Iron, 21.5 times more Magnesium, 6.6 times more Manganese, 32.2 times more Phosphorus, 5.9 times more Potassium and 26.5 times more Zinc than Canned Pina Colada.
• 1 pound of Canned Pina Colada lack sufficient amounts of Calcium, Iron, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pina Colada has 1.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.6 times more Energy, 7.5 times more Fat, 272.9 times more Omega 6, 115 times more Fiber and 28.7 times more Protein than Canned Pina Colada.
• Both Canned Pina Colada and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Canned Pina Colada provide inadequate amounts of Omega 6, Fiber and Protein