Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Beer

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Beer: 233g

Oil Roasted Sunflower Seeds have 13.8 times more energy per 100g than Beer. It has very high energy density when compared to other foods. Regular Beer having low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	6.35% 8.26g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	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	% 0.13g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	0% 0g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	1.9% 1.07g	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	4.5% 0.054mg	0.97% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	8.23% 0.11mg	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	9.9% 39.5μg	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.94% 0.047μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	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	41% 6.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Beer	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	0.93% 9.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	1.3% 0.012mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.57% 103μg	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	9.04% 0.72mg	0.58% 0.047mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	3.32% 14mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	0.81% 0.019mg	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	27.5% 192mg	4.65% 32.6mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	1.85% 62.8mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	2.54% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.62% 9.3mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	0.21% 0.023mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	5.8% 214g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Beer Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Beer?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Beer:

• 100 calories of Oil Roasted Sunflower Seeds have 4.6 times more Vitamin B1, 12.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin E than Beer.
• While 100 kcal of Regular Beer contain 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Beer provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Beer have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Regular Beer have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Beer:

• 100 calories of Oil Roasted Sunflower Seeds have 26.2 times more Copper, 15.5 times more Iron, 1.5 times more Magnesium, 18.9 times more Manganese, 5.9 times more Phosphorus, 1.3 times more Potassium, 9.5 times more Selenium and 37.8 times more Zinc than Beer.
• While 100 kcal of Regular Beer contain 822.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Beer lack sufficient amounts of Copper, Iron, Manganese, Potassium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Regular Beer lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have more Fat, more Saturated Fat, more Omega 6, more Fiber and 3.2 times more Protein than Beer.
• While 100 kcal of Regular Beer contain 2.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Beer offer comparable quantities of Energy per 100 calories.
• 100 calories of Beer provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Regular Beer provide inadequate amounts of Omega 3 in 100 calories.