Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Traditional Pineapple

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Traditional Pineapple: 1111g

Roasted Sunflower Seeds have 12.9 times more energy per 100g than Traditional Pineapple. It has very high energy density when compared to other foods. Traditional Raw Pineapple having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Traditional Pineapple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.5% 1.44g	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	101% 131g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	127% 92g	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	29.7% 21.6g	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	% 19.6g	g per day for Men 19-50 years
Sucrose	NA	% 51g	g per day for Men 19-50 years
Fiber	25% 9.54g	NA	38g per day for Men 19-50 years
Protein	29.7% 16.6g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	72.2% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	32.6% 5.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	91% 1.18mg	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	30.6% 122μg	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	209% 188mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	6.5% 7.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Traditional Pineapple	Recommended Dietary Allowance
Calcium	6% 60mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	100% 0.9mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	770% 17.7mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	26% 969g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 9.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B6, 156.1 times more Vitamin C and 3.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Traditional Raw Pineapple have similar amounts of Vitamin B3 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Traditional Raw Pineapple have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Copper, 9.9 times more Phosphorus, more Selenium and 5.1 times more Zinc than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 2.4 times more Calcium, 9.8 times more Manganese, 1.9 times more Potassium and 940.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Traditional Raw 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 29.6 times more Fat and 2.7 times more Protein than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 6.4 times more Carbohydrate and 39.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Traditional Raw Pineapple have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Traditional Raw Pineapple have insufficient amounts of Glucose and Sucrose in 500 kcal.