Comparing Nutrients in 1 pound Barley Malt flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Barley Malt flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.5% 1637kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.35g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 355g	72% 93g	130g per day for Men 19-50 years
Sugars	5% 3.63g	NA	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	84.8% 32.2g	137% 52g	38g per day for Men 19-50 years
Protein	83.3% 46.6g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.3% 2.6mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.97mg	281% 3.65mg	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	43% 172μg	270% 1080μg	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	3.02% 2.72mg	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley Malt flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.8% 168mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	924% 8.3mg	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	267% 21.4mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	417% 9.6mg	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	196% 1374mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	85% 9.34mg	219% 24mg	11mg per day for Men 19-50 years
Water	1% 37.2g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Barley Malt flour vs Toasted Sunflower Seeds:

• Barley malt flour has 1.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 12.2 times more Vitamin B5, 6.3 times more Vitamin B9 and 2.3 times more Vitamin C than Barley malt flour.
• Both Barley malt flour and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 lb.
• Both Barley malt flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Barley Malt flour vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 6.8 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium and 2.6 times more Zinc than Barley malt flour.

Comparison of macro-nutrients per 1 pound:

• Barley malt flour has 1.2 times more Omega 3 and 3.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 30.9 times more Fat, 15.4 times more Saturated Fat, 43.5 times more Omega 6, 1.6 times more Fiber and 1.7 times more Protein than Barley malt flour.
• Both Barley malt flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.