Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Malt beverage, includes non-alcoholic beer

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Malt beverage, includes non-alcoholic beer: 811g

Oil Roasted Sunflower Seeds have 16 times more energy per 100g than Malt beverage, includes non-alcoholic beer. It has very high energy density when compared to other foods. Malt beverage, includes non-alcoholic beer having low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Malt beverage, includes non-alcoholic beer?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Malt beverage, includes non-alcoholic beer	2%	3%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	3.04% 0.049g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	90% 65.3g	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	NA	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	56.4% 9.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	17% 0.22mg	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	29.6% 119μg	28.4% 114μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.76% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	4.5% 4.05mg	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	123% 18.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.68% 56.8mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	7.2% 0.065mg	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	27% 2.17mg	6.1% 0.49mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	13.5% 56.8mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	4.6% 0.11mg	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	82.5% 577mg	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	17.7% 9.73μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	7.03% 105mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	1.47% 0.16mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	20% 739g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Malt beverage, includes non-alcoholic beer:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B1, 11.7 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin E than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 2.7 times more Vitamin B2, 4.3 times more Vitamin B3, more Vitamin B12 and 7.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Malt beverage, includes non-alcoholic beer have similar amounts of Vitamin B9 per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Malt beverage, includes non-alcoholic beer:

• Oil Roasted Sunflower Seed Kernels have 14.1 times more Copper, 4.5 times more Iron, 10 times more Manganese, 4.4 times more Phosphorus, 3.8 times more Potassium, 4.1 times more Selenium and 16.3 times more Zinc than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 1.3 times more Calcium, 69.3 times more Sodium and 947 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Malt beverage, includes non-alcoholic beer have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 26.7 times more Fat, 18.4 times more Saturated Fat, 42.8 times more Omega 6, more Fiber and 6 times more Protein than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 5.6 times more Carbohydrate and 41.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Malt beverage, includes non-alcoholic beer have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.