Comparing Nutrients in 500 calories Light Beer VS Sunflower Seeds

Weight per 500 calories

• Light Beer: 1724g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 20.1 times more energy per unit of mass than Light Beer, which is very high in comparison to other foods. Light Beer having very low energy density.

Which food has more nutrients per 500 calories - Light Beer or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Light Beer	13%	0%	87%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Light Beer	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	13% 17g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	3.1% 2.24g	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	% 1.55g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	0% 0g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Light Beer	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	88.6% 1.15mg	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	26% 103μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.4% 0.34μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Beer	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.9% 69mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	19.5% 781μg	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	6.47% 0.52mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86.2mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	72.6% 1.67mg	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	29.6% 207mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	10.6% 362mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	1.57% 0.17mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	44.2% 1636g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Light Beer vs Sunflower Seeds:

• Light Beer has more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.7 times more Vitamin B1, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin E than Light Beer.
• Both Light Beer and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Light Beer as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Light Beer vs Sunflower Seeds:

• Light Beer has 404 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.9 times more Copper, 8.7 times more Iron, 3.2 times more Magnesium, 16.1 times more Manganese, 2.7 times more Phosphorus, 1.5 times more Potassium, 6.6 times more Selenium and 24.8 times more Zinc than Light Beer.
• Both Light Beer and Dried Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Light Beer has 1.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6, more Fiber and 4.3 times more Protein than Light Beer.
• Both Light Beer and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Light Beer as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.