Comparing Nutrients in 300 calories Sunflower Seeds VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 588g

Sunflower Seeds have 11.5 times more energy per 100g than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water. It has very high energy density when compared to other foods. Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Sunflower Seeds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	101% 73.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	3.1% 1.18g	38g per day for Men 19-50 years
Protein	19% 10.7g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	33.5% 0.44mg	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	29% 117μg	16% 64.7μg	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	0.8% 0.72mg	78.4% 70.6mg	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	120% 18mg	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	4% 40mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	29.4% 0.26mg	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	33.7% 2.7mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	19.6% 82.4mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	268% 6.17mg	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	48.4% 339mg	7.56% 53mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	4.28% 0.47mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	13.8% 509g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 307.1 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.3 times more Vitamin B5 and 98.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Dried Sunflower Seed Kernels have 3.5 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 6.4 times more Phosphorus, 46.3 times more Selenium and 5.5 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.9 times more Calcium, 6.2 times more Manganese, 2.3 times more Potassium and 209.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 149.8 times more Fat, 194.5 times more Saturated Fat, 335.5 times more Omega 6, 3.8 times more Fiber and 4.5 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 7.3 times more Carbohydrate and 54.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.