Comparing Nutrients in 1 pound Pineapple, canned, juice pack, solids and liquids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pineapple, canned, juice pack, solids and liquids	3%	1%	96%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pineapple, canned, juice pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.4% 272kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.8% 71.2g	72% 93g	130g per day for Men 19-50 years
Sugars	90% 65.5g	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	40.7% 29.5g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	9.55% 3.63g	137% 52g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, juice pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	5.67% 22.7μg	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	48% 43mg	7.06% 6.35mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, juice pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	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	16% 1.27mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	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	3.9% 27.2mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple, canned, juice pack, solids and liquids VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pineapple, canned, juice pack, solids and liquids 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 Pineapple, canned, juice pack, solids and liquids vs Toasted Sunflower Seeds:

• 1 pound of Pineapple, canned, juice pack, solids and liquids has 6.8 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.4 times more Vitamin B1, 15 times more Vitamin B2, 14.8 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, juice pack, solids and liquids.
• 1 pound of Pineapple, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Pineapple, canned, juice pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pineapple, canned, juice pack, solids and liquids vs Toasted Sunflower Seeds:

• 1 pound of Pineapple, canned, juice pack, solids and liquids has 83.5 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.1 times more Calcium, 21.3 times more Copper, 24.3 times more Iron, 9.2 times more Magnesium, 1.9 times more Manganese, 193 times more Phosphorus, 4 times more Potassium and 53 times more Zinc than Pineapple, canned, juice pack, solids and liquids.
• 1 pound of Pineapple, canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 10.3 times more Energy, 710 times more Fat, 992.2 times more Saturated Fat, 6.6 times more Omega 3, 2199.4 times more Omega 6, 1.3 times more Carbohydrate, 14.4 times more Fiber and 41 times more Protein than Pineapple, canned, juice pack, solids and liquids.
• 1 pound of Pineapple, canned, juice pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein