Comparing Nutrients in 300 calories Sunflower Seed Flour VS Pineapple, canned, heavy syrup pack, solids and liquids

Weight per 300 calories

• Sunflower Seed Flour: 92g
• Pineapple, canned, heavy syrup pack, solids and liquids: 385g

Sunflower Seed Flour has 4.2 times more energy per 100g than Pineapple, canned, heavy syrup pack, solids and liquids. It has high energy density when compared to other foods. Pineapple, canned, heavy syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Pineapple, canned, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pineapple, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Sunflower Seed Flour	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	0.44% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	NA	89.7% 65g	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	NA	38% 27.7g	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	NA	% 29g	g per day for Men 19-50 years
Sucrose	NA	% 8.46g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	8.1% 3.08g	38g per day for Men 19-50 years
Protein	79% 44.2g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.2% 1.84μg	0.43% 3.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.3% 0.69mg	22% 0.28mg	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	51% 204μg	4.8% 19.2μg	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	1.33% 1.2mg	31.6% 28.5mg	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	NA	0.26% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	10.5% 105mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	43% 0.39mg	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	76% 6.1mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	76% 318mg	14.7% 61.5mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	181% 4.15mg	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	91% 634mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.7mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	8.2% 304g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Pineapple, Canned, Heavy Syrup Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Pineapple, canned, heavy syrup pack, solids and liquids?

Lets compare vitamin content per 300 calories of Sunflower Seed Flour vs Pineapple, canned, heavy syrup pack, solids and liquids:

• 300 calories of Sunflower Seed Flour have 8.5 times more Vitamin B1, 2.5 times more Vitamin B2, 6.1 times more Vitamin B3, 15.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 10.6 times more Vitamin B9 than Pineapple, canned, heavy syrup pack, solids and liquids.
• While 300 kcal of Pineapple, canned, heavy syrup pack, solids and liquids contain 23.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 300 calories of Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Flour vs Pineapple, canned, heavy syrup pack, solids and liquids:

• 300 calories of Sunflower Seed Flour have 1.9 times more Calcium, 4.1 times more Copper, 4.2 times more Iron, 5.2 times more Magnesium, 23.6 times more Phosphorus, 34.8 times more Selenium and 9.9 times more Zinc than Pineapple, canned, heavy syrup pack, solids and liquids.
• While 300 kcal of Pineapple, canned, heavy syrup pack, solids and liquids contain 2.3 times more Manganese, 6.5 times more Potassium and 44.2 times more Water than Partially Defatted Sunflower Seed Flour.
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium
• 300 calories of Pineapple, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Flour have 1.6 times more Fiber and 32.9 times more Protein than Pineapple, canned, heavy syrup pack, solids and liquids.
• While 300 kcal of Pineapple, canned, heavy syrup pack, solids and liquids contain 2.4 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pineapple, canned, heavy syrup pack, solids and liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Pineapple, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Partially Defatted Sunflower Seed Flour as well as Pineapple, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.