Comparing Nutrients in 500 calories Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid VS Sunflower Seeds

Weight per 500 calories

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid: 943g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 11 times more energy per unit of mass than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid, which is very high in comparison to other foods. Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid having low energy density.

Which food has more nutrients per 500 calories - Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	3%	2%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	13% 17g	130g per day for Men 19-50 years
Sugars	130% 94g	3.1% 2.24g	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	49.6% 36g	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	% 44g	NA	g per day for Men 19-50 years
Sucrose	% 14.4g	% 2.14g	g per day for Men 19-50 years
Fiber	4.97% 1.9g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.6% 0.55mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	88.6% 1.15mg	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	42.5% 170μg	48.6% 194μg	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	459% 413mg	1.33% 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	1.26% 0.19mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	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	36.6% 2.92mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	72.6% 1.67mg	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	10.8% 75.5mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	36% 1226mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	9.43% 1.04mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	22% 815g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid vs Sunflower Seeds:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 344.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 159.6 times more Vitamin E than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid vs Sunflower Seeds:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 1.8 times more Calcium, 2.8 times more Manganese, 2.2 times more Potassium and 201.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 7.5 times more Phosphorus, 48.1 times more Selenium and 4.1 times more Zinc than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.

Comparison of macro-nutrients per 500 calories:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 3.3 times more Omega 3, 7.1 times more Carbohydrate and 42 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 38.9 times more Fat, 50.5 times more Saturated Fat, 87.2 times more Omega 6, 3.9 times more Fiber and 5.2 times more Protein than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.