Comparing Nutrients in 500 calories Traditional Pineapple VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Traditional Pineapple: 1111g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 13.2 times more energy per unit of mass than Traditional Raw Pineapple, which is very high in comparison to other foods. Traditional Pineapple having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	NA	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	170% 29g	17g per day for Men 19-50 years
Cholesterol	NA	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	127% 92g	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	29.7% 21.6g	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	% 19.6g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 51g	% 2g	g per day for Men 19-50 years
Fiber	NA	23.6% 8.95g	38g per day for Men 19-50 years
Protein	11% 6.1g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.2% 0.87mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.22mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	30.6% 122μg	49.4% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	209% 188mg	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	NA	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.78μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.4% 144mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	34.7% 2.78mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	770% 17.7mg	76.4% 1.76mg	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	14.3% 100mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	26% 969g	0.035% 1.3g	3700g per day for Men 19-50 years

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

• Traditional Raw Pineapple has 3.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 202.1 times more Vitamin C and 3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Vitamin B5 and 1.6 times more Vitamin B9 than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

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

• Traditional Raw Pineapple has 2 times more Calcium, 1.2 times more Magnesium, 10.1 times more Manganese, 3.4 times more Potassium and 745.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Copper, 1.3 times more Iron, 9.6 times more Phosphorus, more Selenium and 5 times more Zinc than Traditional Raw Pineapple.

Comparison of macro-nutrients per 500 calories:

• Traditional Raw Pineapple has 6.8 times more Carbohydrate, 35.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 30 times more Fat and 2.8 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Traditional Raw Pineapple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.