Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Pineapple, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pineapple, canned, water pack, solids and liquids	5%	2%	93%

Macro Nutrients

	Roasted Sunflower Seeds	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	40% 1155kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	20.5% 15g	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	58% 22g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	1.52% 0.85g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	11.3% 0.15mg	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	118% 470μg	2.5% 9.92μg	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	3.1% 2.78mg	17% 15.3mg	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	345% 51.8mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	14% 139mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	23% 0.21mg	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	94% 7.54mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	97% 2.22mg	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	327% 2292mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Pineapple, canned, water pack, solids and liquids:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.5 times more Vitamin B2, 23.6 times more Vitamin B3, 70.4 times more Vitamin B5, 10.9 times more Vitamin B6, 47.4 times more Vitamin B9, 2610 times more Vitamin E and 9 times more Vitamin K than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 5.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pineapple, canned, water pack, solids and liquids have similar amounts of Vitamin B1 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Pineapple, canned, water pack, solids and liquids:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Calcium, 17.4 times more Copper, 9.5 times more Iron, 7.2 times more Magnesium, 1.9 times more Manganese, 288.8 times more Phosphorus, 6.7 times more Potassium, 198.3 times more Selenium and 44.1 times more Zinc than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 75.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 18.2 times more Energy, 553.3 times more Fat, 869.8 times more Saturated Fat, 5.3 times more Omega 3, 1821.2 times more Omega 6, 2.9 times more Carbohydrate, 13.9 times more Fiber and 45 times more Protein than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 2.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.