Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Extra Sweet Pineapple

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Extra Sweet Pineapple: 980g

Roasted Sunflower Seeds have 11.4 times more energy per 100g than Extra Sweet Pineapple. It has very high energy density when compared to other foods. Raw Extra Sweet Pineapple having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	NA	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	166% 28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	102% 132g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	140% 101g	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	29% 21g	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	% 16.7g	g per day for Men 19-50 years
Sucrose	NA	% 63.4g	g per day for Men 19-50 years
Fiber	25% 9.54g	36% 13.7g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	9.28% 5.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.27% 29.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	65.4% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	86% 1.1mg	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	46.6% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	614% 553mg	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	1.3% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	5.7% 6.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	6% 60mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	123% 1.1mg	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	41% 3.26mg	34.3% 2.75mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	349% 8mg	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	11.2% 78.4mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	31% 1059mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	22.7% 840g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B3, 2.8 times more Vitamin B5 and 114.4 times more Vitamin E than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 8.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 459.7 times more Vitamin C and 3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Extra Sweet Pineapple have similar amounts of Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Copper, 12.7 times more Phosphorus, 69.5 times more Selenium and 3.9 times more Zinc than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 2.1 times more Calcium, 4.4 times more Manganese, 1.4 times more Potassium and 814.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Extra Sweet Pineapple have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 39.7 times more Fat and 3.2 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 6.4 times more Carbohydrate, 43.1 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Extra Sweet Pineapple have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Extra Sweet Pineapple have insufficient amounts of Glucose and Sucrose in 500 kcal.