Comparing Nutrients in 14 ounces Barley flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Barley flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	47.2% 1369kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	73.5% 96g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	15% 11g	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	105% 40g	116% 44g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Barley flour	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	122% 1.47mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	15% 2.26mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	807% 7.26mg	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	133% 10.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	506% 228μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	168% 1175mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	36% 1226mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Barley flour vs Roasted Sunflower Seeds:

• Barley flour or meal has 3.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 48.6 times more Vitamin B5, 2 times more Vitamin B6, 29.6 times more Vitamin B9, more Vitamin C and 45.8 times more Vitamin E than Barley flour or meal.
• Both Barley flour or meal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin K per 14 oz.
• Both Barley flour or meal as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Barley flour vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 5.3 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 3.9 times more Phosphorus, 2.8 times more Potassium, 2.1 times more Selenium and 2.6 times more Zinc than Barley flour or meal.

Comparison of macro-nutrients per 14 ounces:

• Barley flour or meal has 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 31.1 times more Fat, 15.6 times more Saturated Fat, 47.2 times more Omega 6, 3.4 times more Sugars and 1.8 times more Protein than Barley flour or meal.
• Both Barley flour or meal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Barley flour or meal as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.