Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Beer

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Beer	Recommended Dietary Allowance
Energy	29% 839kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	3.87% 5.03g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	0% 0g	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	% 1.05g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	0% 0g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Beer	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	5% 0.065mg	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	83% 332μg	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	0% 0mg	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	343% 51.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Beer	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	0.79% 0.007mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.57% 62.7μg	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	76% 6.07mg	0.35% 0.028mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	0.49% 0.011mg	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	231% 1615mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.52% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Beer per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Beer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Beer:

• 5 ounces of Oil Roasted Sunflower Seeds have 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 Beer.
• 5 ounces of Beer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Regular Beer have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Beer:

• 5 ounces of Oil Roasted Sunflower Seeds have 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 Beer.
• While 5 oz of Regular Beer contain 59.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Beer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 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 Beer.
• 5 ounces of Beer provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein