Comparing Nutrients in 1 pound Traditional Pineapple VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Traditional Pineapple	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.04% 204kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	998% 170g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	72% 93g	130g per day for Men 19-50 years
Sugars	52% 37.6g	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	12% 8.8g	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	% 8g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	NA	137% 52g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	12.5% 50μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85% 76.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.9% 59mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	14% 1.13mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	314% 7.23mg	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	5.83% 41mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	3.3% 0.36mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.7% 396g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Traditional Pineapple vs Toasted Sunflower Seeds:

• Traditional Raw Pineapple has 12.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B1, 9.8 times more Vitamin B2, 8.9 times more Vitamin B3, 36.6 times more Vitamin B5, 7.6 times more Vitamin B6 and 21.6 times more Vitamin B9 than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Traditional Pineapple vs Toasted Sunflower Seeds:

• Traditional Raw Pineapple has 87.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 22.6 times more Copper, 27.2 times more Iron, 10.8 times more Magnesium, 1.3 times more Manganese, 128.7 times more Phosphorus, 3.9 times more Potassium and 66.3 times more Zinc than Traditional Raw Pineapple.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 13.8 times more Energy, 436.9 times more Fat, 1.7 times more Carbohydrate and 31.3 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.