Comparing Nutrients in 14 ounces Hulled Barley VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Hulled Barley	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.4% 1405kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	5.98% 1.9g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.96g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	70% 91g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	17% 12.3g	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	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	181% 68.7g	111% 42g	38g per day for Men 19-50 years
Protein	88.5% 49.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	214% 2.56mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	242% 3.14mg	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	19% 75.4μg	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 131mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	796% 7.16mg	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	179% 14.3mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	126% 528mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	359% 8.26mg	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	150% 1048mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1% 37.5g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Hulled Barley has 2 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 24.6 times more Vitamin B5, 2.5 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C, 63.7 times more Vitamin E and 1.4 times more Vitamin K than Hulled Barley.
• Both Hulled Barley and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Hulled Barley as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 3.6 times more Copper, 4.3 times more Phosphorus, 2.1 times more Selenium and 1.9 times more Zinc than Hulled Barley.
• Both Hulled Barley and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Magnesium, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hulled Barley has 1.4 times more Omega 3, 3.2 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 22.3 times more Fat, 14.7 times more Saturated Fat, 34.2 times more Omega 6, 3.9 times more Sugars and 1.6 times more Protein than Hulled Barley.
• Both Hulled Barley as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.