Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Hulled Barley

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Hulled Barley	14%	6%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Hulled Barley	Recommended Dietary Allowance
Energy	201% 5820kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	15% 4.82g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	68.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	565% 735g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	11% 8g	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	292% 111g	455% 173g	38g per day for Men 19-50 years
Protein	345% 193g	223% 125g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Hulled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	538% 6.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	56.4% 2.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	245% 3.18mg	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	593% 2370μg	47.5% 190μg	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	15.6% 14mg	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	1740% 261mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Hulled Barley	Recommended Dietary Allowance
Calcium	70% 700mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	553% 5mg	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	475% 38mg	450% 36mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	317% 1330mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	845% 19.4mg	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	1650% 11550mg	377% 2640mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	133% 4520mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	685% 377μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	252% 27.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Hulled Barley per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Hulled Barley to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Hulled Barley:

• 1 kilogram of Roasted Sunflower Seeds has 1.5 times more Vitamin B3, 25 times more Vitamin B5, 2.5 times more Vitamin B6, 12.5 times more Vitamin B9, 45.8 times more Vitamin E and 1.2 times more Vitamin K than Hulled Barley.
• While 1 kg of Hulled Barley contains 6.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Hulled Barley provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Hulled Barley have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Hulled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Hulled Barley:

• 1 kilogram of Roasted Sunflower Seeds has 2.1 times more Calcium, 3.7 times more Copper, 4.4 times more Phosphorus, 1.9 times more Potassium, 2.1 times more Selenium and 1.9 times more Zinc than Hulled Barley.
• Both Roasted Sunflower Seeds and Hulled Barley contain similar levels of Iron, Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Energy, 21.7 times more Fat, 10.8 times more Saturated Fat, 32.8 times more Omega 6, 3.4 times more Sugars and 1.5 times more Protein than Hulled Barley.
• While 1 kg of Hulled Barley contains 1.6 times more Omega 3, 3.1 times more Carbohydrate and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.