Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Pineapple, canned, light syrup pack, solids and liquids

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Pineapple, canned, light syrup pack, solids and liquids: 962g

Oil Roasted Sunflower Seeds have 11.4 times more energy per 100g than Pineapple, canned, light syrup pack, solids and liquids. It has very high energy density when compared to other foods. Pineapple, canned, light syrup pack, solids and liquids having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Pineapple, canned, light syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pineapple, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pineapple, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	99% 129g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	168% 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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	30.3% 17g	6.2% 3.46g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pineapple, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.14% 19.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	54.7% 0.71mg	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	49.4% 198μg	12% 48μg	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	1.03% 0.93mg	80% 72mg	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	205% 30.7mg	0.64% 0.096mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pineapple, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	110% 0.99mg	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	45% 3.6mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	459% 10.5mg	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	137% 962mg	9.6% 67.3mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	0.64% 9.6mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	22.3% 824g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Pineapple, Canned, Light Syrup Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Pineapple, canned, light syrup pack, solids and liquids?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Pineapple, canned, light syrup pack, solids and liquids:

• 500 calories of Oil Roasted Sunflower Seeds have 1.2 times more Vitamin B3, 6.1 times more Vitamin B5, 4.1 times more Vitamin B9 and 319.1 times more Vitamin E than Pineapple, canned, light syrup pack, solids and liquids.
• While 500 kcal of Pineapple, canned, light syrup pack, solids and liquids contain 3.2 times more Vitamin B1 and 77.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pineapple, canned, light syrup pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 500 calories of Pineapple, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Pineapple, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Pineapple, canned, light syrup pack, solids and liquids:

• 500 calories of Oil Roasted Sunflower Seeds have 1.5 times more Copper, 14.3 times more Phosphorus, 17.2 times more Selenium and 3.8 times more Zinc than Pineapple, canned, light syrup pack, solids and liquids.
• While 500 kcal of Pineapple, canned, light syrup pack, solids and liquids contain 1.8 times more Calcium, 1.4 times more Magnesium, 6 times more Manganese, 2.5 times more Potassium and 633.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pineapple, canned, light syrup pack, solids and liquids contain similar levels of Iron per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Pineapple, canned, light syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 37.6 times more Fat, 69 times more Saturated Fat, 130.6 times more Omega 6 and 4.9 times more Protein than Pineapple, canned, light syrup pack, solids and liquids.
• While 500 kcal of Pineapple, canned, light syrup pack, solids and liquids contain 2.4 times more Omega 3, 6.7 times more Carbohydrate and 46.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pineapple, canned, light syrup pack, solids and liquids offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Pineapple, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein