Comparing Nutrients in 500 calories Pineapple VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Pineapple: 1000g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 11.8 times more energy per unit of mass than Raw Pineapple, which is very high in comparison to other foods. Pineapple having low energy density.

Discover which food has more nutrients per 500 calories - Pineapple or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pineapple	Oil 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	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	15% 19.3g	130g per day for Men 19-50 years
Sugars	136% 99g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	% 60g	% 2g	g per day for Men 19-50 years
Fiber	37% 14g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Oil 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	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	169% 1.52mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	76.4% 1.76mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.035% 1.3g	3700g per day for Men 19-50 years

Pineapple VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pineapple or Oil Roasted Sunflower Seeds?

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

• 500 calories of Pineapple have 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 514.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B5 and 153.4 times more Vitamin E than Raw Pineapple.
• Both Pineapple and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Pineapple have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Pineapple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Pineapple have 1.8 times more Calcium, 5.3 times more Manganese, 2.7 times more Potassium and 661.2 times more Water than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 12 times more Phosphorus, 66 times more Selenium and 3.7 times more Zinc than Raw Pineapple.
• Both Pineapple and Oil Roasted Sunflower Seeds contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Pineapple lack sufficient amounts of Selenium
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pineapple have 2.5 times more Omega 3, 6.8 times more Carbohydrate, 37.5 times more Sugars, more Fructose and 1.6 times more Fiber than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 36.1 times more Fat, 66.3 times more Saturated Fat, 125.6 times more Omega 6 and 3.1 times more Protein than Raw Pineapple.
• Both Pineapple and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Pineapple provide inadequate amounts of Omega 6 and Protein
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3