Comparing Nutrients in 5 ounces Pineapple, canned, juice pack, drained VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pineapple, canned, juice pack, drained	3%	2%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pineapple, canned, juice pack, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.93% 85kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	25% 32.4g	130g per day for Men 19-50 years
Sugars	28% 20.2g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	39.5% 15g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, juice pack, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	86.4% 1.12mg	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	1.77% 7.1μg	83% 332μg	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	15% 13.3mg	1.73% 1.56mg	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	0.19% 0.028mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, juice pack, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	284% 2.56mg	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	4.96% 0.4mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	1.4% 9.92mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple, canned, juice pack, drained VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Pineapple, canned, juice pack, drained versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pineapple, canned, juice pack, drained vs Oil Roasted Sunflower Seeds:

• 5 ounces of Pineapple, canned, juice pack, drained have 8.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 13.3 times more Vitamin B2, 14.5 times more Vitamin B3, 10.6 times more Vitamin B6, 46.8 times more Vitamin B9, 1816.5 times more Vitamin E and 4.4 times more Vitamin K than Pineapple, canned, juice pack, drained.
• 5 ounces of Pineapple, canned, juice pack, drained have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Pineapple, canned, juice pack, drained as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pineapple, canned, juice pack, drained vs Oil Roasted Sunflower Seeds:

• 5 ounces of Pineapple, canned, juice pack, drained have 54.2 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 5.4 times more Calcium, 16.9 times more Copper, 15.3 times more Iron, 8.5 times more Magnesium, 162.7 times more Phosphorus, 3.9 times more Potassium, 195.5 times more Selenium and 52.1 times more Zinc than Pineapple, canned, juice pack, drained.
• 5 ounces of Pineapple, canned, juice pack, drained lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pineapple, canned, juice pack, drained have 4.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 9.9 times more Energy, 466.4 times more Fat, 883.5 times more Saturated Fat, 4.8 times more Omega 3, 1487.3 times more Omega 6, 1.5 times more Carbohydrate, 8.2 times more Fiber and 39.3 times more Protein than Pineapple, canned, juice pack, drained.
• 5 ounces of Pineapple, canned, juice pack, drained provide inadequate amounts of Omega 3, Omega 6 and Protein