Comparing Nutrients in 500 calories Malt beverage, includes non-alcoholic beer VS Roasted Sunflower Seeds

Weight per 500 calories

• Malt beverage, includes non-alcoholic beer: 1351g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 15.7 times more energy per unit of mass than Malt beverage, includes non-alcoholic beer, which is very high in comparison to other foods. Malt beverage, includes non-alcoholic beer having low energy density.

Which food has more nutrients per 500 calories - Malt beverage, includes non-alcoholic beer or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Malt beverage, includes non-alcoholic beer	2%	3%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Malt beverage, includes non-alcoholic beer	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	5.07% 0.081g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	3.97% 0.68g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	16% 20.7g	130g per day for Men 19-50 years
Sugars	150% 109g	3.23% 2.35g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.54g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Malt beverage, includes non-alcoholic beer	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	18% 0.22mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	53% 0.69mg	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	47.3% 189μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.76mg	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Malt beverage, includes non-alcoholic beer	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.46% 95mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	175% 1.57mg	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	10% 0.81mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	22.5% 95mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	7.64% 0.18mg	79% 1.8mg	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	31% 216mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16.2μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	2.46% 0.27mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	33.3% 1232g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Malt beverage, includes non-alcoholic beer vs Roasted Sunflower Seeds:

• Malt beverage, includes non-alcoholic beer have 2.4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.5 times more Vitamin B3, more Vitamin B12 and 5.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.1 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin E than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Malt beverage, includes non-alcoholic beer as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Malt beverage, includes non-alcoholic beer vs Roasted Sunflower Seeds:

• Malt beverage, includes non-alcoholic beer have 1.6 times more Calcium, 68.2 times more Sodium and 1194.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.5 times more Copper, 4 times more Iron, 10.3 times more Manganese, 4.6 times more Phosphorus, 6.8 times more Potassium, 4.2 times more Selenium and 16.8 times more Zinc than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Malt beverage, includes non-alcoholic beer have 1.4 times more Omega 3, 5.3 times more Carbohydrate and 46.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 26.4 times more Fat, 13.8 times more Saturated Fat, 41.7 times more Omega 6, more Fiber and 5.9 times more Protein than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Malt beverage, includes non-alcoholic beer as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.