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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pineapple, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	40.5% 1175kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	31% 40g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	46.3% 33.5g	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	0% 0g	19.7% 14.3g	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	% 1.47g	% 15g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 4.37g	g per day for Men 19-50 years
Fiber	55.4% 21g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	71% 40g	1.24% 0.69g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	16.3% 14.7mg	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	481% 72mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	17.3% 173mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	22.3% 0.2mg	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	106% 8.5mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	93% 2.14mg	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	323% 2260mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.24% 157g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.6 times more Vitamin B1, 11.2 times more Vitamin B2, 14.4 times more Vitamin B3, 69.4 times more Vitamin B5, 10.7 times more Vitamin B6, 46.8 times more Vitamin B9, 3633 times more Vitamin E and 10.3 times more Vitamin K than Pineapple, canned, heavy syrup pack, solids and liquids.
• While Pineapple, canned, heavy syrup pack, solids and liquids contain 6.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels have 6.2 times more Calcium, 17.9 times more Copper, 11.3 times more Iron, 7.9 times more Magnesium, 1.9 times more Manganese, 162.7 times more Phosphorus, 4.6 times more Potassium, 195.5 times more Selenium and 43.4 times more Zinc than Pineapple, canned, heavy syrup pack, solids and liquids.
• While Pineapple, canned, heavy syrup pack, solids and liquids contain 51.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 7.6 times more Energy, 466.4 times more Fat, 785.3 times more Saturated Fat, 4.8 times more Omega 3, 1487.3 times more Omega 6, 13.3 times more Fiber and 57.3 times more Protein than Pineapple, canned, heavy syrup pack, solids and liquids.
• While Pineapple, canned, heavy syrup pack, solids and liquids contain 5.4 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Pineapple, canned, heavy syrup pack, solids and liquids have similar amounts of Carbohydrate per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.