Comparing Nutrients in 300 calories Extra Sweet Pineapple VS Roasted Sunflower Seeds

Weight per 300 calories

• Extra Sweet Pineapple: 588g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 11.4 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 Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Extra Sweet Pineapple	Roasted 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	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	NA	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	83.7% 60.7g	1.94% 1.4g	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	NA	g per day for Men 19-50 years
Fiber	21.7% 8.24g	15% 5.72g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.96% 17.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.2% 0.47mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 3mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	17% 70.6mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.71mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	13.6% 504g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet Pineapple has 8.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 459.7 times more Vitamin C and 3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B5 and 114.4 times more Vitamin E than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Raw Extra Sweet Pineapple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

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

• Raw Extra Sweet Pineapple has 2.1 times more Calcium, 4.4 times more Manganese, 1.4 times more Potassium and 814.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 12.7 times more Phosphorus, 69.5 times more Selenium and 3.9 times more Zinc than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Extra Sweet Pineapple has 6.4 times more Carbohydrate, 43.1 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 39.7 times more Fat and 3.2 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Extra Sweet Pineapple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.