Comparing Nutrients in 300 calories Pineapple VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Pineapple: 600g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 11.8 times more energy per unit of mass than Raw Pineapple, which is very high in comparison to other foods. Pineapple having low energy density.

Discover which food has more nutrients per 300 calories - Pineapple or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pineapple	Oil Roasted 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% 26g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	102% 17.3g	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	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	81.5% 59g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	% 36g	% 1.2g	g per day for Men 19-50 years
Fiber	22% 8.4g	14% 5.37g	38g per day for Men 19-50 years
Protein	5.8% 3.24g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.8% 78mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	102% 0.91mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	46% 1.05mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	19.2% 654mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	14% 516g	0.021% 0.78g	3700g per day for Men 19-50 years

Pineapple VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pineapple or Oil Roasted Sunflower Seeds?

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

• 300 calories of Pineapple have 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 514.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B5 and 153.4 times more Vitamin E than Raw Pineapple.
• Both Pineapple and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Pineapple have insufficient amounts of Vitamin E
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Pineapple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Pineapple vs Oil Roasted Sunflower Seeds:

• 300 calories of Pineapple have 1.8 times more Calcium, 5.3 times more Manganese, 2.7 times more Potassium and 661.2 times more Water than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 12 times more Phosphorus, 66 times more Selenium and 3.7 times more Zinc than Raw Pineapple.
• Both Pineapple and Oil Roasted Sunflower Seeds contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Pineapple lack sufficient amounts of Selenium
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pineapple have 2.5 times more Omega 3, 6.8 times more Carbohydrate, 37.5 times more Sugars, more Fructose and 1.6 times more Fiber than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 36.1 times more Fat, 66.3 times more Saturated Fat, 125.6 times more Omega 6 and 3.1 times more Protein than Raw Pineapple.
• Both Pineapple and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Pineapple provide inadequate amounts of Omega 6 and Protein
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3