Comparing Nutrients in 100 grams Sunflower Seeds VS Higher Alcohol Light Beer

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Higher Alcohol Light Beer	25%	0%	75%

Macro Nutrients

	Sunflower Seeds	Higher Alcohol Light Beer	Recommended Dietary Allowance
Energy	20% 584kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0% 0g	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	0.59% 0.77g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.12% 0.09g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	0% 0g	38g per day for Men 19-50 years
Protein	37% 20.8g	0.45% 0.25g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Higher Alcohol Light Beer	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	0.42% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	2.6% 0.034mg	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	56.8% 227μg	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	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	234% 35mg	0% 0mg	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

	Sunflower Seeds	Higher Alcohol Light Beer	Recommended Dietary Allowance
Calcium	7.8% 78mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	0.67% 0.006mg	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	65.6% 5.25mg	0.38% 0.03mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	NA	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	94% 660mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Higher Alcohol Light Beer:

• Dried Sunflower Seed Kernels have 296 times more Vitamin B1, 23.7 times more Vitamin B2, 21.3 times more Vitamin B3, 39.6 times more Vitamin B6, 37.8 times more Vitamin B9, more Vitamin C and more Vitamin E than Higher Alcohol Light Beer.
• Both Dried Sunflower Seed Kernels as well as Higher Alcohol Light Beer have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Higher Alcohol Light Beer:

• Dried Sunflower Seed Kernels have 19.5 times more Calcium, 300 times more Copper, 175 times more Iron, 65 times more Magnesium, 55 times more Phosphorus, 30.7 times more Potassium, 132.5 times more Selenium and 500 times more Zinc than Higher Alcohol Light Beer.
• While Higher Alcohol Light Beer contains 19.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 12.7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 26 times more Carbohydrate, 29.1 times more Sugars, more Fiber and 83.1 times more Protein than Higher Alcohol Light Beer.
• Both Dried Sunflower Seed Kernels as well as Higher Alcohol Light Beer have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.