Comparing Nutrients in 7 ounces Sweetened Frozen Pineapple Chunks VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Pineapple Chunks	2%	1%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sweetened Frozen Pineapple Chunks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.9% 171kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	37% 12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	31.4% 41g	130g per day for Men 19-50 years
Sugars	57.8% 42g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	60% 23g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Pineapple Chunks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	123% 1.6mg	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	5.46% 22μg	118% 472μg	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	17.6% 16mg	3.1% 2.78mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Pineapple Chunks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	404% 3.64mg	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	9.92% 0.79mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	182% 4.2mg	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	1.13% 7.94mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.14% 153g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Frozen Pineapple Chunks vs Toasted Sunflower Seeds:

• Sweetened Frozen Pineapple Chunks have 5.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B1, 9.5 times more Vitamin B2, 14 times more Vitamin B3, 67.2 times more Vitamin B5, 10.7 times more Vitamin B6 and 21.6 times more Vitamin B9 than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Frozen Pineapple Chunks vs Toasted Sunflower Seeds:

• Sweetened Frozen Pineapple Chunks have 77.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Calcium, 18.5 times more Copper, 17 times more Iron, 12.9 times more Magnesium, 2 times more Manganese, 289.5 times more Phosphorus, 4.9 times more Potassium and 48.2 times more Zinc than Sweetened Frozen Pineapple Chunks.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 7.2 times more Energy, 568 times more Fat, 850.4 times more Saturated Fat, 5.3 times more Omega 3, 1869.5 times more Omega 6, 10.5 times more Fiber and 43 times more Protein than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 7 oz.
• Both Sweetened Frozen Pineapple Chunks as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.