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

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Pineapple, canned, heavy syrup pack, solids and liquids: 385g

Toasted Sunflower Seeds have 7.9 times more energy per 100g than Pineapple, canned, heavy syrup pack, solids and liquids. It has very 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 - Toasted Sunflower Seeds or Pineapple, canned, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pineapple, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Toasted Sunflower Seeds	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	28.4% 27.5g	0.44% 0.42g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	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	14.7% 5.57g	8.1% 3.08g	38g per day for Men 19-50 years
Protein	15% 8.34g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.43% 3.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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

	Toasted Sunflower Seeds	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	14.7% 61.5mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	NA	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	8.2% 304g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Pineapple, Canned, Heavy Syrup Pack, Solids And Liquids Nutrients Per 300 Kcal

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

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

• 300 calories of Toasted Sunflower Seeds have 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 8.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 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 2.2 times more Vitamin B1 and 41.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 300 calories of Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Pineapple, canned, heavy syrup pack, solids and liquids:

• 300 calories of Toasted Sunflower Seeds have 2.3 times more Copper, 2.3 times more Iron, 20.8 times more Phosphorus and 5.6 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 4.1 times more Manganese, 1.7 times more Potassium and 626.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pineapple, canned, heavy syrup pack, solids and liquids contain similar levels of Magnesium per 300 calories.
• 300 calories of Pineapple, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc
• Both Toasted Sunflower Seed Kernels no Salt as well as Pineapple, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 65.1 times more Fat, 83.3 times more Saturated Fat, 204.8 times more Omega 6, 1.8 times more Fiber and 6.2 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 7.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds 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 Omega 6 and Protein
• Both Toasted Sunflower Seed Kernels no Salt as well as Pineapple, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 in 300 calories.