Comparing Nutrients in 500 calories Pearled Barley VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Pearled Barley: 407g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 4.8 times more energy per unit of mass than Cooked Pearled Barley, which is very high in comparison to other foods. Pearled Barley having average energy density.

Discover which food has more nutrients per 500 calories - Pearled Barley or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pearled Barley	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	5.34% 0.085g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	15% 19.3g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	3.62% 2.63g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	40.7% 15.4g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	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	28% 0.34mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	51.5% 0.67mg	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	16.3% 65μg	49.4% 198μg	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	1.03% 0.93mg	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	0.27% 0.041mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.47% 44.7mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	169% 1.52mg	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	67.6% 5.4mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	45.8% 1.05mg	76.4% 1.76mg	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	31.4% 220mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	7.56% 280g	0.035% 1.3g	3700g per day for Men 19-50 years

Pearled Barley VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pearled Barley or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Pearled Barley vs Oil Roasted Sunflower Seeds:

• 500 calories of Pearled Barley have 1.2 times more Vitamin B1 and 2.4 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 10.7 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and 754.8 times more Vitamin E than Cooked Pearled Barley.
• Both Pearled Barley and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Pearled Barley have insufficient amounts of Vitamin E
• Both Cooked Pearled Barley as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Pearled Barley vs Oil Roasted Sunflower Seeds:

• 500 calories of Pearled Barley have 1.5 times more Iron than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 3.6 times more Copper, 1.7 times more Manganese, 4.4 times more Phosphorus, 1.9 times more Selenium and 1.3 times more Zinc than Cooked Pearled Barley.
• Both Pearled Barley and Oil Roasted Sunflower Seeds contain similar levels of Magnesium and Potassium per 500 calories.
• Both Cooked Pearled Barley as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pearled Barley have 5.9 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 24.2 times more Fat, 15.8 times more Saturated Fat, 36.8 times more Omega 6 and 1.8 times more Protein than Cooked Pearled Barley.
• Both Pearled Barley and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Pearled Barley provide inadequate amounts of Omega 6
• Both Cooked Pearled Barley as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.