Comparing Nutrients in 5 ounces Hulled Barley VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Hulled Barley	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.3% 502kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.33% 1.4g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	25% 32.4g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.3% 0.92mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	86.4% 1.12mg	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	6.73% 27μg	83% 332μg	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	1.73% 1.56mg	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	5.4% 0.81mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	284% 2.56mg	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	63.8% 5.1mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	120% 2.75mg	128% 2.95mg	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	53.5% 374mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hulled Barley vs Oil Roasted Sunflower Seeds:

• Hulled Barley has 2 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 24.6 times more Vitamin B5, 2.5 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C, 63.7 times more Vitamin E and 1.4 times more Vitamin K than Hulled Barley.
• Both Hulled Barley and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Hulled Barley as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hulled Barley vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 3.6 times more Copper, 4.3 times more Phosphorus, 2.1 times more Selenium and 1.9 times more Zinc than Hulled Barley.
• Both Hulled Barley and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Magnesium, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hulled Barley has 1.4 times more Omega 3, 3.2 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 22.3 times more Fat, 14.7 times more Saturated Fat, 34.2 times more Omega 6, 3.9 times more Sugars and 1.6 times more Protein than Hulled Barley.
• Both Hulled Barley as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.