Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Canned Pineapple And Grapefruit Juice Drink

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Canned Pineapple And Grapefruit Juice Drink: 1064g

Roasted Sunflower Seeds have 12.4 times more energy per 100g than Canned Pineapple And Grapefruit Juice Drink. It has very high energy density when compared to other foods. Canned Pineapple And Grapefruit Juice Drink having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Canned Pineapple And Grapefruit Juice Drink?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Pineapple And Grapefruit Juice Drink	2%	2%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Pineapple And Grapefruit Juice Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	95% 123g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	169% 123g	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	25% 9.54g	2.8% 1.06g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Pineapple And Grapefruit Juice Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	34.4% 0.45mg	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	51% 204μg	24% 96μg	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	1.34% 1.2mg	544% 489mg	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	149% 22.4mg	0.71% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Pineapple And Grapefruit Juice Drink	Recommended Dietary Allowance
Calcium	6% 60mg	7.45% 74.5mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13% 523μg	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	41% 3.26mg	41.2% 3.3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	191% 4.4mg	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	142% 992mg	9.1% 64mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	9.93% 149mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	25.3% 935g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Canned Pineapple And Grapefruit Juice Drink Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Canned Pineapple And Grapefruit Juice Drink?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Canned Pineapple And Grapefruit Juice Drink:

• 500 calories of Roasted Sunflower Seeds have 1.2 times more Vitamin B2, 2.1 times more Vitamin B3, 10.7 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 210.8 times more Vitamin E than Canned Pineapple And Grapefruit Juice Drink.
• While 500 kcal of Canned Pineapple And Grapefruit Juice Drink contain 3.5 times more Vitamin B1 and 406.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
• 500 calories of Canned Pineapple And Grapefruit Juice Drink have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Pineapple And Grapefruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Canned Pineapple And Grapefruit Juice Drink:

• 500 calories of Roasted Sunflower Seeds have 3.3 times more Copper, 1.7 times more Magnesium, 15.5 times more Phosphorus, 64 times more Selenium and 7.1 times more Zinc than Canned Pineapple And Grapefruit Juice Drink.
• While 500 kcal of Canned Pineapple And Grapefruit Juice Drink contain 2.4 times more Manganese and 907.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Pineapple And Grapefruit Juice Drink contain similar levels of Iron and Potassium per 500 calories.
• 500 calories of Canned Pineapple And Grapefruit Juice Drink lack sufficient amounts of Phosphorus, Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Pineapple And Grapefruit Juice Drink lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 40.2 times more Fat, 70.2 times more Saturated Fat, 155.7 times more Omega 6, 9 times more Fiber and 7.8 times more Protein than Canned Pineapple And Grapefruit Juice Drink.
• While 500 kcal of Canned Pineapple And Grapefruit Juice Drink contain 6 times more Carbohydrate and 52.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Pineapple And Grapefruit Juice Drink offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Pineapple And Grapefruit Juice Drink provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Pineapple And Grapefruit Juice Drink provide inadequate amounts of Omega 3 in 500 calories.