Comparing Nutrients in 500 calories Pineapple VS Roasted Sunflower Seeds

Weight per 500 calories

• Pineapple: 1000g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 11.6 times more energy per unit of mass than Raw Pineapple, which is very high in comparison to other foods. Pineapple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pineapple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	16% 20.7g	130g per day for Men 19-50 years
Sugars	136% 99g	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	29.2% 21g	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	% 17.3g	NA	g per day for Men 19-50 years
Sucrose	% 60g	NA	g per day for Men 19-50 years
Fiber	37% 14g	25% 9.54g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	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	45% 180μg	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	531% 478mg	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	1.33% 0.2mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	36.3% 2.9mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	79% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 8.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 397.4 times more Vitamin C and 3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B5 and 112.1 times more Vitamin E than Raw Pineapple.
• Both Raw Pineapple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Raw Pineapple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Pineapple has 2.2 times more Calcium, 5.1 times more Manganese, 1.5 times more Potassium and 834.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 12.4 times more Phosphorus, 68.1 times more Selenium and 3.8 times more Zinc than Raw Pineapple.
• Both Raw Pineapple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pineapple has 2.9 times more Omega 3, 6.3 times more Carbohydrate, 42 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35.7 times more Fat, 49.8 times more Saturated Fat, 122.4 times more Omega 6 and 3.1 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Raw Pineapple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.