Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 7 ounces Roasted Sunflower SeedsVS Pineapple, canned, juice pack, drained

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Pineapple, canned, juice pack, drained
3%
2%
95%
7 oz ▼

Macro Nutrients

40%1155kcal
Energy
4.1%119kcal
1155 kcalvs119 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
102%99g
Fat
0.23%0.22g
99 gvs0.22 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
32.4%10.4g
Saturated Fat
0.05%0.016g
10.4 gvs0.016 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
8.56%0.14g
Omega 3
2.1%0.034g
0.14 gvs0.034 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
383%65g
Omega 6
0.27%0.046g
65 gvs0.046 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
36.7%47.8g
Carbohydrate
23.8%31g
47.8 gvs31 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
7.47%5.4g
Sugars
39%28.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.4 gvs28.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
58%22g
Fiber
6.8%2.58g
22 gvs2.58 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
68.5%38.4g
Protein
1.8%1g
38.4 gvs1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.66%5.95μg
RAE, retinol activity equivalents
0 μgvs5.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
17.5%0.21mg
Vitamin B1
17%0.2mg
Thiamine
0.21 mgvs0.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
37.6%0.49mg
Vitamin B2
3.2%0.042mg
Riboflavin
0.49 mgvs0.042 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
87.3%14mg
Vitamin B3
3.52%0.56mg
Niacin, nicotinic acid, niacinamide
14 mgvs0.56 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
279%14mg
Vitamin B5
NA
Pantothenic acid
14 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
123%1.6mg
Vitamin B6
11.4%0.15mg
Pyridoxine
1.6 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
118%470μg
Vitamin B9
2.5%9.92μg
Folates and Folic Acid
470 μgvs9.92 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
3.1%2.78mg
Vitamin C
20.7%18.7mg
Ascorbic acid
2.78 mgvs18.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
345%51.8mg
Vitamin E
0.26%0.04mg
Tocopherols and Tocotrienols
51.8 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
4.47%5.36μg
Vitamin K
1.16%1.4μg
Phytomenadione or phylloquinone
5.36 μgvs1.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

14%139mg
Calcium
3.18%31.8mg
139 mgvs31.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
404%3.63mg
Copper
23.6%0.21mg
3.63 mgvs0.21 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
94%7.54mg
Iron
6.95%0.56mg
7.54 mgvs0.56 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
61%256mg
Magnesium
7.1%29.8mg
256 mgvs29.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
182%4.2mg
Manganese
NA
4.2 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
327%2292mg
Phosphorus
2%14mg
2292 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
49.6%1687mg
Potassium
7.24%246mg
1687 mgvs246 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
286%157μg
Selenium
1.44%0.79μg
157 μgvs0.79 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.4%5.95mg
Sodium
0.13%2mg
5.95 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
95%10.5mg
Zinc
1.8%0.2mg
10.5 mgvs0.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.064%2.4g
Water
4.48%166g
2.4 gvs166 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Pineapple, canned, juice pack, drained:
Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Pineapple, canned, juice pack, drained:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: