Comparing Nutrients in 7 ounces Pineapple, canned, juice pack, solids and liquidsVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Pineapple, canned, juice pack, solids and liquids

96%

Roasted Sunflower Seeds

12%

72%

16%

7 oz ▼

Macro Nutrients

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

4.1%119kcal

Energy

40%1155kcal

119 kcalvs1155 kcal

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

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0.16%0.16g

Fat

102%99g

0.16 gvs99 g

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

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0.037%0.012g

Saturated Fat

32.4%10.4g

0.012 gvs10.4 g

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

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1.5%0.024g

Omega 3

8.56%0.14g

0.024 gvs0.14 g

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

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0.2%0.034g

Omega 6

383%65g

0.034 gvs65 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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24%31g

Carbohydrate

36.7%47.8g

31 gvs47.8 g

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

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39.6%28.7g

Sugars

7.47%5.4g

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

28.7 gvs5.4 g

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

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17.8%13g

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]

13 gvsNA g

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

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%15.3g

Glucose

15.3 gvsNA g

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

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%0.5g

Sucrose

0.5 gvsNA g

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

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4.18%1.6g

Fiber

58%22g

1.6 gvs22 g

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

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1.5%0.83g

Protein

68.5%38.4g

0.83 gvs38.4 g

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

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Vitamins

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

0.44%3.97μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.97 μgvs0 μg

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

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15.7%0.19mg

Vitamin B1

17.5%0.21mg

Thiamine

0.19 mgvs0.21 mg

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

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2.9%0.038mg

Vitamin B2

37.6%0.49mg

Riboflavin

0.038 mgvs0.49 mg

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

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3.52%0.56mg

Vitamin B3

87.3%14mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs14 mg

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

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3.97%0.2mg

Vitamin B5

279%14mg

Pantothenic acid

0.2 mgvs14 mg

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

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11.3%0.15mg

Vitamin B6

123%1.6mg

Pyridoxine

0.15 mgvs1.6 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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2.5%9.92μg

Vitamin B9

118%470μg

Folates and Folic Acid

9.92 μgvs470 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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21%19mg

Vitamin C

3.1%2.78mg

Ascorbic acid

19 mgvs2.78 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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0.13%0.02mg

Vitamin E

345%51.8mg

Tocopherols and Tocotrienols

0.02 mgvs51.8 mg

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

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0.5%0.6μg

Vitamin K

4.47%5.36μg

Phytomenadione or phylloquinone

0.6 μgvs5.36 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 Roasted Sunflower Seeds

2.78%27.8mg

Calcium

14%139mg

27.8 mgvs139 mg

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

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19%0.17mg

Copper

404%3.63mg

0.17 mgvs3.63 mg

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

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0.21%8.33μg

Fluoride

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

8.33 μgvsNA μg

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

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6.95%0.56mg

Iron

94%7.54mg

0.56 mgvs7.54 mg

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

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6.6%27.8mg

Magnesium

61%256mg

27.8 mgvs256 mg

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

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97%2.22mg

Manganese

182%4.2mg

2.22 mgvs4.2 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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1.7%12mg

Phosphorus

327%2292mg

12 mgvs2292 mg

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

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7.12%242mg

Potassium

49.6%1687mg

242 mgvs1687 mg

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

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1.44%0.79μg

Selenium

286%157μg

0.79 μgvs157 μg

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

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0.13%2mg

Sodium

0.4%5.95mg

2 mgvs5.95 mg

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

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1.8%0.2mg

Zinc

95%10.5mg

0.2 mgvs10.5 mg

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

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4.48%166g

Water

0.064%2.4g

166 gvs2.4 g

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

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

Pineapple, canned, juice pack, solids and liquids have 6.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Vitamin B2, 24.8 times more Vitamin B3, 70.4 times more Vitamin B5, 10.9 times more Vitamin B6, 47.4 times more Vitamin B9, 2610 times more Vitamin E and 9 times more Vitamin K than Pineapple, canned, juice pack, solids and liquids.
Both Pineapple, canned, juice pack, solids and liquids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 7 oz.
Both Pineapple, canned, juice pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

Pineapple, canned, juice pack, solids and liquids have 69.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 21.3 times more Copper, 13.6 times more Iron, 9.2 times more Magnesium, 1.9 times more Manganese, 192.5 times more Phosphorus, 7 times more Potassium, 198.3 times more Selenium and 52.9 times more Zinc than Pineapple, canned, juice pack, solids and liquids.

Comparison of macro-nutrients per 7 ounces:

Pineapple, canned, juice pack, solids and liquids have 5.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 9.7 times more Energy, 622.5 times more Fat, 869.8 times more Saturated Fat, 5.8 times more Omega 3, 1928.4 times more Omega 6, 1.5 times more Carbohydrate, 13.9 times more Fiber and 46 times more Protein than Pineapple, canned, juice pack, solids and liquids.
Both Pineapple, canned, juice pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Pineapple, canned, juice pack, solids and liquidsVS Pineapple, canned, light syrup pack, solids and liquidsRoasted Sunflower SeedsVS Pineapple, canned, light syrup pack, solids and liquidsPineapple, canned, juice pack, solids and liquidsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

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Comparing Nutrients in 7 ounces Pineapple, canned, juice pack, solids and liquidsVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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