Comparing Nutrients in 7 ounces Hard Lemonade Malt Beer VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hard Lemonade Malt Beer	0%	0%	100%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Hard Lemonade Malt Beer	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.65% 135kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	7.17% 5.2g	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	10.7% 7.76g	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	% 7.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.2g	% 4.96g	g per day for Men 19-50 years
Fiber	0% 0g	45% 17g	38g per day for Men 19-50 years
Protein	0% 0g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Hard Lemonade Malt Beer	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	205% 2.67mg	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	2% 7.94μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	3.1% 2.78mg	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	0.26% 0.04mg	465% 69.8mg	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

	Hard Lemonade Malt Beer	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	1.76% 0.016mg	397% 3.57mg	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	0.74% 0.06mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	0.52% 0.012mg	168% 3.87mg	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	2% 14mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hard Lemonade Malt Beer vs Sunflower Seeds:

• Hard Lemonade Malt Beer has 2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 246.7 times more Vitamin B1, 35.5 times more Vitamin B2, 37 times more Vitamin B3, 27.6 times more Vitamin B5, 61.1 times more Vitamin B6, 56.8 times more Vitamin B9 and 1758.5 times more Vitamin E than Hard Lemonade Malt Beer.
• Both Hard Lemonade Malt Beer as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Hard Lemonade Malt Beer vs Sunflower Seeds:

• Hard Lemonade Malt Beer has 18.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 225 times more Copper, 175 times more Iron, 81.3 times more Magnesium, 325 times more Manganese, 94.3 times more Phosphorus, 23.9 times more Potassium, 176.7 times more Selenium and 500 times more Zinc than Hard Lemonade Malt Beer.

Comparison of macro-nutrients per 7 ounces:

• Hard Lemonade Malt Beer has 3.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 2 times more Carbohydrate, more Fiber and more Protein than Hard Lemonade Malt Beer.
• Both Hard Lemonade Malt Beer as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.