Comparing Nutrients in 500 calories Sweetened Frozen Pineapple Chunks VS Roasted Sunflower Seeds

Weight per 500 calories

• Sweetened Frozen Pineapple Chunks: 581g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 6.8 times more energy per unit of mass than Sweetened Frozen Pineapple Chunks, which is very high in comparison to other foods. Sweetened Frozen Pineapple Chunks having average energy density.

Which food has more nutrients per 500 calories - Sweetened Frozen Pineapple Chunks or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Pineapple Chunks	2%	1%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweetened Frozen Pineapple Chunks	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	5.45% 0.087g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	16% 20.7g	130g per day for Men 19-50 years
Sugars	169% 123g	3.23% 2.35g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	17% 6.4g	25% 9.54g	38g per day for Men 19-50 years
Protein	4.15% 2.33g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Pineapple Chunks	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.3% 11.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	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	16% 64μg	51% 204μg	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	51.7% 46.5mg	1.34% 1.2mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.07μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Pineapple Chunks	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.23% 52.3mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	175% 1.57mg	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	29% 2.33mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	79% 1.8mg	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	3.32% 23.3mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	1.06% 0.58μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.6mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	12% 448g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Frozen Pineapple Chunks vs Roasted Sunflower Seeds:

• Sweetened Frozen Pineapple Chunks have 6.4 times more Vitamin B1 and 38.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B3, 9.9 times more Vitamin B5, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 192.8 times more Vitamin E than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Sweetened Frozen Pineapple Chunks as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sweetened Frozen Pineapple Chunks vs Roasted Sunflower Seeds:

• Sweetened Frozen Pineapple Chunks have 3.4 times more Manganese and 434.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 42.7 times more Phosphorus, 1.3 times more Potassium, 117.2 times more Selenium and 7.1 times more Zinc than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweetened Frozen Pineapple Chunks have 1.5 times more Omega 3, 6.2 times more Carbohydrate and 52.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 73.6 times more Fat, 110.2 times more Saturated Fat, 242.2 times more Omega 6, 1.5 times more Fiber and 7.1 times more Protein than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Sweetened Frozen Pineapple Chunks as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.