Comparing Nutrients in 14 ounces Beer VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Beer	11%	0%	89%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Beer	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.9% 171kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.3g	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	0% 0g	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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	0% 0g	111% 42g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Beer	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	242% 3.14mg	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	5.95% 24μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.85% 4.37mg	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	0% 0mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beer	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	4.4% 175μg	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	0.99% 0.079mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	359% 8.26mg	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	7.94% 55.6mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.86% 365g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Beer VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Beer versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Beer vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 64 times more Vitamin B1, 11.2 times more Vitamin B2, 8.1 times more Vitamin B3, 169.3 times more Vitamin B5, 17.2 times more Vitamin B6, 39 times more Vitamin B9, more Vitamin E and more Vitamin K than Regular Beer.
• 14 ounces of Beer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Regular Beer as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Beer vs Oil Roasted Sunflower Seeds:

• 14 ounces of Beer have 59.7 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 21.8 times more Calcium, 360.8 times more Copper, 214 times more Iron, 21.2 times more Magnesium, 260 times more Manganese, 81.4 times more Phosphorus, 17.9 times more Potassium, 130.3 times more Selenium and 521 times more Zinc than Regular Beer.
• 14 ounces of Beer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 13.8 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 6.4 times more Carbohydrate, more Sugars, more Fiber and 43.6 times more Protein than Regular Beer.
• 14 ounces of Beer provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein