Comparing Nutrients in 7 ounces Traditional Pineapple VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	7.47% 5.4g	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	5.3% 3.85g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.1g	NA	g per day for Men 19-50 years
Fiber	NA	58% 22g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37.3% 33.5mg	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	NA	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	404% 3.63mg	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	6.2% 0.5mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	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	2.55% 18mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.68% 173g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Traditional Pineapple vs Roasted Sunflower Seeds:

• Traditional Raw Pineapple has 12.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B1, 8.5 times more Vitamin B2, 15 times more Vitamin B3, 36.5 times more Vitamin B5, 7.6 times more Vitamin B6, 21.5 times more Vitamin B9 and 3.9 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Traditional Pineapple vs Roasted Sunflower Seeds:

• Traditional Raw Pineapple has 72.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Calcium, 22.6 times more Copper, 15.2 times more Iron, 10.8 times more Magnesium, 1.3 times more Manganese, 128.3 times more Phosphorus, 6.8 times more Potassium, more Selenium and 66.1 times more Zinc than Traditional Raw Pineapple.

Comparison of macro-nutrients per 7 ounces:

• Traditional Raw Pineapple has 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Energy, 383.1 times more Fat, 2 times more Carbohydrate and 35.1 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 7 oz.