Comparing Nutrients in 500 calories Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water VS Roasted Sunflower Seeds

Weight per 500 calories

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 980g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 11.4 times more energy per unit of mass than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water, which is very high in comparison to other foods. Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 500 calories - Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.061% 0.02g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	16% 20.7g	130g per day for Men 19-50 years
Sugars	169% 122g	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	5.16% 1.96g	25% 9.54g	38g per day for Men 19-50 years
Protein	7% 3.92g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.69mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	27% 108μg	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	131% 118mg	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	0.65% 0.098mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	19.6% 1.57mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	447% 10.3mg	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	12.6% 88.2mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	7.13% 0.78mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	23% 849g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Roasted Sunflower Seeds:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 7.5 times more Vitamin B1 and 97.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B3, 4.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 228.7 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water 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 Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Roasted Sunflower Seeds:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 2.1 times more Calcium, 1.2 times more Magnesium, 5.7 times more Manganese, 1.8 times more Potassium and 823.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Copper, 2.1 times more Iron, 11.2 times more Phosphorus, 69.5 times more Selenium and 5.8 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.

Comparison of macro-nutrients per 500 calories:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 6 times more Carbohydrate and 52.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 145.5 times more Fat, 228.7 times more Saturated Fat, 478.8 times more Omega 6, 4.9 times more Fiber and 4.2 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.