Comparing Nutrients in 300 calories Sunflower Seeds VS Barley Malt flour

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Barley Malt flour: 83g

Sunflower Seeds have 1.6 times more energy per 100g than Barley Malt flour. It has very high energy density when compared to other foods. Barley malt flour having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Barley Malt flour?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Barley Malt flour	11%	4%	85%

Macro Nutrients

	Sunflower Seeds	Barley Malt flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	4.93% 0.079g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	50% 65g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.92% 0.66g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	19% 10.7g	15.3% 8.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Barley Malt flour	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.092% 0.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	42% 0.54mg	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	29% 117μg	7.9% 31.6μg	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	0.8% 0.72mg	0.55% 0.5mg	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	120% 18mg	3.16% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.52% 1.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Barley Malt flour	Recommended Dietary Allowance
Calcium	4% 40mg	3.07% 30.7mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	25% 0.22mg	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	33.7% 2.7mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	19% 80.6mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	43% 0.99mg	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	48.4% 339mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.61% 9.14mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.18% 6.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Barley Malt flour:

• Dried Sunflower Seed Kernels have 3 times more Vitamin B1, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 38.1 times more Vitamin E than Barley malt flour.
• While Barley malt flour contains 1.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Barley malt flour have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Barley malt flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Barley Malt flour:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 4.1 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Barley malt flour.
• While Barley malt flour contains 1.5 times more Iron than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Barley malt flour have similar amounts of Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 17.3 times more Fat, 7.1 times more Saturated Fat, 16.6 times more Omega 6 and 1.2 times more Protein than Barley malt flour.
• While Barley malt flour contains 2.6 times more Omega 3, 6.3 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Barley malt flour have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Barley malt flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.