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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 980g

Sunflower Seeds have 11.5 times more energy per 100g than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water. It has very high energy density when compared 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 - Sunflower Seeds or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Sunflower Seeds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	96% 124g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	169% 122g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	5.16% 1.96g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	7% 3.92g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	1.1% 9.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	57% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	56% 0.73mg	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	48.6% 194μg	27% 108μg	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	1.33% 1.2mg	131% 118mg	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	201% 30mg	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	49% 0.44mg	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	56% 4.5mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	447% 10.3mg	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	80.7% 565mg	12.6% 88.2mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	7.13% 0.78mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	23% 849g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 307.1 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.3 times more Vitamin B5 and 98.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Dried Sunflower Seed Kernels have 3.5 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 6.4 times more Phosphorus, 46.3 times more Selenium and 5.5 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.9 times more Calcium, 6.2 times more Manganese, 2.3 times more Potassium and 209.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 149.8 times more Fat, 194.5 times more Saturated Fat, 335.5 times more Omega 6, 3.8 times more Fiber and 4.5 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 7.3 times more Carbohydrate and 54.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.