Comparing Nutrients in 100 calories Pineapple, canned, juice pack, solids and liquidsVS Sunflower Seeds

Weight per 100 calories

Pineapple, canned, juice pack, solids and liquids

167g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 9.7 times more energy per unit of mass than Pineapple, canned, juice pack, solids and liquids, which is very high in comparison to other foods. Pineapple, canned, juice pack, solids and liquids having low energy density.

Which food has more nutrients per 100 calories - Pineapple, canned, juice pack, solids and liquids or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pineapple, canned, juice pack, solids and liquids

96%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Pineapple, canned, juice pack, solids and liquidsvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.14%0.13g

Fat

9.1%8.8g

0.13 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.031%0.01g

Saturated Fat

2.4%0.76g

0.01 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.25%0.02g

Omega 3

0.64%0.01g

0.02 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.17%0.028g

Omega 6

23.2%3.95g

0.028 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20%26g

Carbohydrate

2.63%3.42g

26 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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33.2%24g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

24 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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15%11g

Fructose

≤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]

11 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%13g

Glucose

13 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.42g

Sucrose

%0.43g

0.42 gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.5%1.33g

Fiber

3.88%1.47g

1.33 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.25%0.7g

Protein

6.35%3.56g

0.7 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Pineapple, canned, juice pack, solids and liquidsvs Sunflower Seeds

0.37%3.33μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

3.33 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg

Vitamin B1

21%0.25mg

Thiamine

0.16 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.44%0.032mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.032 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.96%0.47mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.33%0.17mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.17 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.5%0.12mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.12 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.1%8.33μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

8.33 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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17.6%16mg

Vitamin C

0.27%0.24mg

Ascorbic acid

16 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.11%0.017mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.017 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.42%0.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.5 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pineapple, canned, juice pack, solids and liquidsvs Sunflower Seeds

2.33%23.3mg

Calcium

1.34%13.4mg

23.3 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg

Copper

34.2%0.31mg

0.14 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.18%7μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

7 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.83%0.47mg

Iron

11.2%0.9mg

0.47 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.56%23.3mg

Magnesium

13.3%55.7mg

23.3 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81.2%1.87mg

Manganese

14.5%0.33mg

1.87 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.43%10mg

Phosphorus

16%113mg

10 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6%203mg

Potassium

3.25%110mg

203 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.2%0.67μg

Selenium

16.5%9.08μg

0.67 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.11%1.67mg

Sodium

0.1%1.54mg

1.67 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.5%0.17mg

Zinc

7.8%0.86mg

0.17 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.76%139g

Water

0.022%0.81g

139 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Pineapple, canned, juice pack, solids and liquids vs Sunflower Seeds:

Pineapple, canned, juice pack, solids and liquids have 66 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B6, 4.7 times more Vitamin B9 and 361.3 times more Vitamin E than Pineapple, canned, juice pack, solids and liquids.
Both Pineapple, canned, juice pack, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 kcal.
Both Pineapple, canned, juice pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Pineapple, canned, juice pack, solids and liquids vs Sunflower Seeds:

Pineapple, canned, juice pack, solids and liquids have 1.7 times more Calcium, 5.6 times more Manganese, 1.8 times more Potassium and 171.8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.9 times more Iron, 2.4 times more Magnesium, 11.3 times more Phosphorus, 13.6 times more Selenium and 5.1 times more Zinc than Pineapple, canned, juice pack, solids and liquids.

Comparison of macro-nutrients per 100 calories:

Pineapple, canned, juice pack, solids and liquids have 1.9 times more Omega 3, 7.6 times more Carbohydrate and 53.7 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 66.1 times more Fat, 76.3 times more Saturated Fat, 139.3 times more Omega 6 and 5.1 times more Protein than Pineapple, canned, juice pack, solids and liquids.
Both Pineapple, canned, juice pack, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 100 kcal.
Both Pineapple, canned, juice pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Pineapple, canned, juice pack, solids and liquidsVS Pineapple, canned, light syrup pack, solids and liquidsSunflower SeedsVS Pineapple, canned, light syrup pack, solids and liquidsPineapple, canned, juice pack, solids and liquidsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Pineapple, canned, juice pack, solids and liquidsVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Pineapple, canned, juice pack, solids and liquids or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: