Comparing Nutrients in 1 pound Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.82% 227kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.2g	84% 109g	130g per day for Men 19-50 years
Sugars	62.4% 45.3g	17% 12.4g	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	24% 17.3g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 6.94g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	132% 50.3g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	13.6% 54.4μg	269% 1075μg	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	158% 142mg	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	19% 2.86mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	922% 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	14.7% 1.18mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	416% 9.57mg	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	5.83% 41mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	NA	654% 360μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	218% 24mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E vs Roasted Sunflower Seeds:

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 22.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B1, 15.4 times more Vitamin B2, 49.9 times more Vitamin B3, 125.7 times more Vitamin B5, 8 times more Vitamin B6, 19.8 times more Vitamin B9 and 41.4 times more Vitamin E than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E vs Roasted Sunflower Seeds:

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 72.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 65.4 times more Copper, 14.6 times more Iron, 11.7 times more Magnesium, 4.2 times more Manganese, 128.3 times more Phosphorus, 6.4 times more Potassium and 48.1 times more Zinc than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.

Comparison of macro-nutrients per 1 pound:

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 3.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.6 times more Energy, 355.7 times more Fat, more Saturated Fat, 2 times more Carbohydrate, 55.5 times more Fiber and 53.7 times more Protein than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.