Comparing Nutrients in 1 pound Barley flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Barley flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54% 1565kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.5g	100% 32g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	80% 104g	130g per day for Men 19-50 years
Sugars	5% 3.63g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	121% 46g	127% 48g	38g per day for Men 19-50 years
Protein	85% 47.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Oil 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	140% 1.68mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	276% 3.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	130% 39μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	265% 1061μg	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	5.54% 5mg	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	17.2% 2.6mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.5% 145mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	909% 8.2mg	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	152% 12mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	410% 9.43mg	2.3mg per day for Men 19-50 years
Molybdenum	579% 260μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	192% 1343mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	41.2% 1402mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	82.5% 9.07mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Barley flour vs Oil Roasted Sunflower Seeds:

• Barley flour or meal has 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 47.9 times more Vitamin B5, 2 times more Vitamin B6, 29.3 times more Vitamin B9, more Vitamin C, 63.7 times more Vitamin E and 1.4 times more Vitamin K than Barley flour or meal.
• Both Barley flour or meal and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Barley flour or meal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Barley flour vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 2.7 times more Calcium, 5.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Potassium, 2.1 times more Selenium and 2.6 times more Zinc than Barley flour or meal.

Comparison of macro-nutrients per 1 pound:

• Barley flour or meal has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 32.1 times more Fat, 21.1 times more Saturated Fat, 49.2 times more Omega 6, 3.9 times more Sugars and 1.9 times more Protein than Barley flour or meal.
• Both Barley flour or meal and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Barley flour or meal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.