Comparing Nutrients in 300 calories Pineapple VS Sunflower Seeds

Weight per 300 calories

• Pineapple: 600g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 11.7 times more energy per unit of mass than Raw Pineapple, which is very high in comparison to other foods. Pineapple having low energy density.

Which food has more nutrients per 300 calories - Pineapple or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pineapple	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	60.6% 78.7g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	81.5% 59g	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	17.5% 12.7g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 36g	% 1.3g	g per day for Men 19-50 years
Fiber	22% 8.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.8% 3.24g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	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	27% 108μg	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	319% 287mg	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	0.8% 0.12mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.8% 78mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	103% 0.92mg	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	21.8% 1.74mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	43.6% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.86% 48mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	19.2% 654mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	14% 516g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pineapple vs Sunflower Seeds:

• Raw Pineapple has 2.2 times more Vitamin B5, 398.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 150.6 times more Vitamin E than Raw Pineapple.
• Both Raw Pineapple and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Pineapple as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pineapple vs Sunflower Seeds:

• Raw Pineapple has 1.9 times more Calcium, 5.6 times more Manganese, 2 times more Potassium and 212.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 7.1 times more Phosphorus, 45.4 times more Selenium and 3.6 times more Zinc than Raw Pineapple.

Comparison of macro-nutrients per 300 calories:

• Raw Pineapple has 3.3 times more Omega 3, 7.7 times more Carbohydrate, 43.9 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 36.7 times more Fat, 42.4 times more Saturated Fat, 85.8 times more Omega 6 and 3.3 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Pineapple as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.