Comparing Nutrients in 7 ounces Canned Pina Colada VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Pina Colada	1%	38%	61%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Pina Colada	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.2% 470kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	40.7% 13g	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Pina Colada	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.3% 0.21mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	121% 1.57mg	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	2.98% 12μg	116% 464μg	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	3.3% 2.98mg	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pina Colada	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.2% 2mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	398% 3.58mg	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	0.74% 0.06mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	179% 4.13mg	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	10.2% 71.4mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	4.84% 165mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pina Colada VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Pina Colada versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Pina Colada vs Oil Roasted Sunflower Seeds:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 18.8 times more Vitamin B1, 56 times more Vitamin B2, 39.7 times more Vitamin B3, 128.5 times more Vitamin B5, 46.6 times more Vitamin B6 and 39 times more Vitamin B9 than Canned Pina Colada.
• 7 ounces of Canned Pina Colada have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Pina Colada as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Canned Pina Colada vs Oil Roasted Sunflower Seeds:

• 7 ounces of Canned Pina Colada have 23.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 87 times more Calcium, 20.7 times more Copper, 142.7 times more Iron, 21.2 times more Magnesium, 6.5 times more Manganese, 31.6 times more Phosphorus, 5.8 times more Potassium, 111.7 times more Selenium and 26.1 times more Zinc than Canned Pina Colada.
• 7 ounces of Canned Pina Colada lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Pina Colada have 1.2 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 6.8 times more Fat, 249.7 times more Omega 6, 106 times more Fiber and 33.4 times more Protein than Canned Pina Colada.
• Both Canned Pina Colada and Oil Roasted Sunflower Seeds offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Canned Pina Colada provide inadequate amounts of Omega 6, Fiber and Protein