Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	91% 2640kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	NA	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	47% 61.2g	130g per day for Men 19-50 years
Sugars	17% 12.4g	64.6% 47g	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	13.5% 9.75g	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	% 7.7g	g per day for Men 19-50 years
Sucrose	NA	% 29.3g	g per day for Men 19-50 years
Fiber	132% 50.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	157% 87.7g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	39.8% 0.52mg	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	269% 1075μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	284% 256mg	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	789% 118mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	31.8% 318mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	57% 0.51mg	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	215% 17.2mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	161% 3.7mg	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	748% 5239mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	10.5% 389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Extra Sweet Pineapple:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B1, 7.5 times more Vitamin B2, 13.9 times more Vitamin B3, 32.4 times more Vitamin B5, 7.1 times more Vitamin B6, 12.5 times more Vitamin B9, 1305 times more Vitamin E and 3.9 times more Vitamin K than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 40.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Extra Sweet Pineapple:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Calcium, 16.2 times more Copper, 13.6 times more Iron, 10.8 times more Magnesium, 2.6 times more Manganese, 144.4 times more Phosphorus, 7.9 times more Potassium, 793 times more Selenium and 44.1 times more Zinc than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 71.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.4 times more Energy, 452.7 times more Fat, 1.8 times more Carbohydrate, 7.9 times more Fiber and 36.5 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 3.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Extra Sweet Pineapple have insufficient amounts of Glucose and Sucrose in 1 lb.