Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Barley flour

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Barley flour: 87g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Barley flour. It has very high energy density when compared to other foods. Barley flour or meal having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Barley flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Barley flour	12%	4%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Barley flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	50% 64.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0.96% 0.7g	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	15% 5.72g	23% 8.8g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Barley flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	25% 7.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.5% 122μg	1.74% 6.96μg	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% 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	89.7% 13.5mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Barley flour	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	33% 0.3mg	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	24.5% 1.96mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	20% 83.5mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	39% 0.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	111% 50μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	85% 595mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.23% 3.48mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.28% 10.5g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Barley Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Barley flour?

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

• 300 calories of Roasted Sunflower Seeds have 1.3 times more Vitamin B2, 28.8 times more Vitamin B5, 1.2 times more Vitamin B6, 17.6 times more Vitamin B9 and 27.1 times more Vitamin E than Barley flour.
• While 300 kcal of Barley flour or meal contain 5.9 times more Vitamin B1 and 1.5 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 300 calories of Barley flour have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Roasted Sunflower Seeds have 3.2 times more Copper, 1.2 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium, 1.2 times more Selenium and 1.6 times more Zinc than Barley flour.
• While 300 kcal of Barley flour or meal contain 1.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Barley flour contain similar levels of Iron per 300 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Barley flour or meal lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 18.5 times more Fat, 9.2 times more Saturated Fat and 28 times more Omega 6 than Barley flour.
• While 300 kcal of Barley flour or meal contain 5.2 times more Carbohydrate and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Barley flour offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Barley flour provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Barley flour or meal provide inadequate amounts of Omega 3 in 300 calories.