Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Traditional Pineapple

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Roasted Sunflower Seeds	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	16% 0.21mg	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	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	37.3% 33.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Traditional Pineapple	Recommended Dietary Allowance
Calcium	14% 139mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	18% 0.16mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	137% 3.16mg	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	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	0% 0μg	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	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Traditional Pineapple per 7 oz

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

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

• 7 ounces of Roasted Sunflower Seeds have 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 Pineapple.
• While 7 oz of Traditional Raw Pineapple contain 12.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Traditional Pineapple have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Traditional Raw Pineapple have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have 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 Pineapple.
• While 7 oz of Traditional Raw Pineapple contain 72.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Traditional Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 12.9 times more Energy, 383.1 times more Fat, 2 times more Carbohydrate and 35.1 times more Protein than Traditional Pineapple.
• While 7 oz of Traditional Raw Pineapple contain 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Traditional Pineapple provide inadequate amounts of Energy and Protein