Comparing Nutrients in 5 ounces Raw Pearled Barley VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raw Pearled Barley	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 499kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	NA	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	58% 22g	43% 16.3g	38g per day for Men 19-50 years
Protein	25% 14g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Toasted 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	22.6% 0.27mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	87.8% 1.14mg	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	8.15% 32.6μg	84.3% 337μg	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	2.2% 2mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	289% 2.6mg	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	44.3% 3.54mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.87mg	130% 3mg	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	44.8% 313mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Pearled Barley VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Pearled Barley versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Pearled Barley vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 25 times more Vitamin B5, 3.1 times more Vitamin B6 and 10.3 times more Vitamin B9 than Raw Pearled Barley.
• Both Raw Pearled Barley and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Pearled Barley as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Pearled Barley vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 4.4 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 5.2 times more Phosphorus, 1.8 times more Potassium and 2.5 times more Zinc than Raw Pearled Barley.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Pearled Barley have 3.8 times more Carbohydrate and 1.4 times more Fiber than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 49 times more Fat, 24.4 times more Saturated Fat, 1.4 times more Omega 3, 74 times more Omega 6 and 1.7 times more Protein than Raw Pearled Barley.