Comparing Nutrients in 300 calories Extra Sweet Pineapple VS Sunflower Seeds

Weight per 300 calories

• Extra Sweet Pineapple: 588g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 11.5 times more energy per unit of mass than Raw Extra Sweet Pineapple, which is very high in comparison to other foods. Extra Sweet Pineapple having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Extra Sweet Pineapple	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	83.7% 60.7g	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	17.4% 12.6g	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 38g	% 1.3g	g per day for Men 19-50 years
Fiber	21.7% 8.24g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.96% 17.6μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.2% 0.47mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 3mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 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	28% 112μg	29% 117μg	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	369% 332mg	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	0.78% 0.12mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	74% 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	20.6% 1.65mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	17% 70.6mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	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	6.72% 47mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.71mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	13.6% 504g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet Pineapple has 2.2 times more Vitamin B5, 461.3 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 153.6 times more Vitamin E than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Extra Sweet Pineapple as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Extra Sweet Pineapple vs Sunflower Seeds:

• Raw Extra Sweet Pineapple has 1.9 times more Calcium, 4.8 times more Manganese, 1.9 times more Potassium and 207.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 7.2 times more Phosphorus, 46.3 times more Selenium and 3.6 times more Zinc than Raw Extra Sweet Pineapple.

Comparison of macro-nutrients per 300 calories:

• Raw Extra Sweet Pineapple has 7.7 times more Carbohydrate, 45.1 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 40.9 times more Fat and 3.4 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Extra Sweet Pineapple as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.