Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	20.4% 592kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	NA	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	NA	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	14.2% 10.3g	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	2.97% 2.15g	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	% 0.74g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 6.47g	g per day for Men 19-50 years
Fiber	28% 10.6g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	36% 20g	0.95% 0.53g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	8.77% 0.11mg	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	58.5% 234μg	4.75% 19μg	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	1.22% 1.1mg	62.7% 56.4mg	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	242% 36.3mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	8.7% 87mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	12.6% 0.11mg	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	53.5% 4.3mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	35.6% 0.82mg	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	163% 1139mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.3% 85.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Extra Sweet Pineapple per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Extra Sweet Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Extra Sweet Pineapple:

• 100 grams of Oil Roasted Sunflower Seeds have 4 times more Vitamin B1, 8.5 times more Vitamin B2, 8.1 times more Vitamin B3, 32 times more Vitamin B5, 6.9 times more Vitamin B6, 12.3 times more Vitamin B9, 1816.5 times more Vitamin E and 4.4 times more Vitamin K than Extra Sweet Pineapple.
• While 100 g of Raw Extra Sweet Pineapple contain 51.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 100 grams of Extra Sweet Pineapple have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Extra Sweet Pineapple:

• 100 grams of Oil Roasted Sunflower Seeds have 6.7 times more Calcium, 16 times more Copper, 15.3 times more Iron, 10.6 times more Magnesium, 2.5 times more Manganese, 142.4 times more Phosphorus, 4.5 times more Potassium, 782 times more Selenium and 43.4 times more Zinc than Extra Sweet Pineapple.
• While 100 g of Raw Extra Sweet Pineapple contain 55.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Extra Sweet Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 11.6 times more Energy, 466.4 times more Fat, 1.7 times more Carbohydrate, 7.6 times more Fiber and 37.8 times more Protein than Extra Sweet Pineapple.
• While 100 g of Raw Extra Sweet Pineapple contain 3.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Extra Sweet Pineapple provide inadequate amounts of Energy and Protein