Comparing Nutrients in 300 calories Pineapple, canned, juice pack, solids and liquids VS Sunflower Seeds

Weight per 300 calories

• Pineapple, canned, juice pack, solids and liquids: 500g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 9.7 times more energy per unit of mass than Pineapple, canned, juice pack, solids and liquids, which is very high in comparison to other foods. Pineapple, canned, juice pack, solids and liquids having low energy density.

Which food has more nutrients per 300 calories - Pineapple, canned, juice pack, solids and liquids or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pineapple, canned, juice pack, solids and liquids	3%	1%	96%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pineapple, canned, juice pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.4% 78.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	100% 72.3g	1.86% 1.35g	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	45% 32.5g	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	% 38.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.25g	% 1.3g	g per day for Men 19-50 years
Fiber	10.5% 4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, juice pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	53% 0.69mg	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	6.25% 25μg	29% 117μg	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	52.8% 47.5mg	0.8% 0.72mg	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	0.33% 0.05mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, juice pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.53% 21μg	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	17.5% 1.4mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	43.6% 1mg	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	4.3% 30mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pineapple, canned, juice pack, solids and liquids vs Sunflower Seeds:

• Pineapple, canned, juice pack, solids and liquids have 66 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B6, 4.7 times more Vitamin B9 and 361.3 times more Vitamin E than Pineapple, canned, juice pack, solids and liquids.
• Both Pineapple, canned, juice pack, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
• Both Pineapple, canned, juice pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Pineapple, canned, juice pack, solids and liquids vs Sunflower Seeds:

• Pineapple, canned, juice pack, solids and liquids have 1.7 times more Calcium, 5.6 times more Manganese, 1.8 times more Potassium and 171.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.9 times more Iron, 2.4 times more Magnesium, 11.3 times more Phosphorus, 13.6 times more Selenium and 5.1 times more Zinc than Pineapple, canned, juice pack, solids and liquids.

Comparison of macro-nutrients per 300 calories:

• Pineapple, canned, juice pack, solids and liquids have 1.9 times more Omega 3, 7.6 times more Carbohydrate and 53.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 66.1 times more Fat, 76.3 times more Saturated Fat, 139.3 times more Omega 6 and 5.1 times more Protein than Pineapple, canned, juice pack, solids and liquids.
• Both Pineapple, canned, juice pack, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Pineapple, canned, juice pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.