Comparing Nutrients in 500 calories Sunflower Seeds VS Barley Malt flour

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Barley Malt flour: 139g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	83.4% 108g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	1.53% 1.1g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	26% 9.83g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Barley Malt flour	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.15% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	69.8% 0.91mg	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	48.6% 194μg	13% 52.6μg	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	1.33% 1.2mg	0.92% 0.83mg	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	201% 30mg	5.26% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.54% 3.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Barley Malt flour	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	5.12% 51.2mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	41.6% 0.37mg	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	56% 4.5mg	81.5% 6.52mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	72% 1.65mg	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	80.7% 565mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	9.12% 310mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	95% 52.2μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1% 15.2mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.31% 11.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Barley malt flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.