Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	3%	2%	95%

Macro Nutrients

	Toasted Sunflower Seeds	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Energy	42.4% 1228kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	NA	27.3% 20g	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	10.4% 7.56g	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	% 9.23g	g per day for Men 19-50 years
Sucrose	NA	% 3.04g	g per day for Men 19-50 years
Fiber	60% 23g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	61% 34g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	2.47% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	15.3% 0.2mg	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% 472μg	8.93% 35.7μg	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	22% 20mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	15.2% 0.14mg	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	169% 13.5mg	7.7% 0.62mg	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	43.5% 1mg	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	328% 2298mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid:

• 7 ounces of Toasted Sunflower Seeds have 5.6 times more Vitamin B1, 13.6 times more Vitamin B2, 21.1 times more Vitamin B3, 126.1 times more Vitamin B5, 8.1 times more Vitamin B6 and 13.2 times more Vitamin B9 than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 7 oz of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain 7.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid:

• 7 ounces of Toasted Sunflower Seeds have 4.4 times more Calcium, 26.6 times more Copper, 22 times more Iron, 10.8 times more Magnesium, 4.2 times more Manganese, 144.8 times more Phosphorus, 3.8 times more Potassium and 48.2 times more Zinc than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 7 oz of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain 86.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Calcium, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 11.7 times more Energy, 473.3 times more Fat, 744.1 times more Saturated Fat, 4.4 times more Omega 3, 1557.9 times more Omega 6, 1.6 times more Carbohydrate, 57.5 times more Fiber and 47.8 times more Protein than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• 7 ounces of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein