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  6. Piña colada vs. Sunflower seeds

Piña colada vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between piña colada and sunflower seeds

  • Piña colada has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, iron, manganese, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than piña colada.

These are the specific foods used in this comparison Alcoholic beverage, pina colada, prepared-from-recipe and Seeds, sunflower seed kernels, dried.

Infographic

Piña colada vs Sunflower seeds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +3962.5%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +808.5%
Contains more IronIron +2400%
Contains more CopperCopper +2178.5%
Contains more ZincZinc +3746.2%
Contains more PhosphorusPhosphorus +9328.6%
Contains more ManganeseManganese +269.3%
Contains more SeleniumSelenium +7471.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +175750%
Contains more Vitamin B1Vitamin B1 +5003.4%
Contains more Vitamin B2Vitamin B2 +1988.2%
Contains more Vitamin B3Vitamin B3 +6963.6%
Contains more Vitamin B5Vitamin B5 +1752.5%
Contains more Vitamin B6Vitamin B6 +2888.9%
Contains more FolateFolate +1791.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Piña colada Sunflower seeds DV% diff.
Vitamin E 0.02mg 35.17mg 234%
Copper 0.079mg 1.8mg 191%
Polyunsaturated fat 0.033g 23.137g 154%
Vitamin B1 0.029mg 1.48mg 121%
Vitamin B6 0.045mg 1.345mg 100%
Selenium 0.7µg 53µg 95%
Phosphorus 7mg 660mg 93%
Fats 1.88g 51.46g 76%
Magnesium 8mg 325mg 75%
Iron 0.21mg 5.25mg 63%
Manganese 0.528mg 1.95mg 62%
Folate 12µg 227µg 54%
Vitamin B3 0.118mg 8.335mg 51%
Monounsaturated fat 0.082g 18.528g 46%
Zinc 0.13mg 5mg 44%
Protein 0.42g 20.78g 41%
Fiber 0.3g 8.6g 33%
Vitamin B2 0.017mg 0.355mg 26%
Vitamin B5 0.061mg 1.13mg 21%
Calories 174kcal 584kcal 21%
Potassium 71mg 645mg 17%
Saturated fat 1.636g 4.455g 13%
Choline 55.1mg 10%
Calcium 8mg 78mg 7%
Vitamin C 4.9mg 1.4mg 4%
Carbs 22.66g 20g 1%
Net carbs 22.36g 11.4g N/A
Sugar 22.33g 2.62g N/A
Sodium 6mg 9mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +13.3%
Contains more WaterWater +1274%
Contains more OtherOther +231.7%
Contains more ProteinProtein +4847.6%
Contains more FatsFats +2637.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -63.3%
Contains more Mono. FatMonounsaturated fat +22495.1%
Contains more Poly. FatPolyunsaturated fat +70012.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.