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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Barley flour	12%	4%	84%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Barley flour	Recommended Dietary Allowance
Energy	29% 839kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	81.3% 106g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	1.56% 1.13g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Oil 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	37.8% 0.45mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40.7% 12.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83% 332μg	2.83% 11.3μg	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	1.73% 1.56mg	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	343% 51.5mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Barley flour	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	54% 0.49mg	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	76% 6.07mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	63.7% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	181% 81.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1615mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Barley flour per 5 oz

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 2.5 times more Vitamin B2, 47.9 times more Vitamin B5, 2 times more Vitamin B6, 29.3 times more Vitamin B9, 63.7 times more Vitamin E and 1.4 times more Vitamin K than Barley flour.
• While 5 oz of Barley flour or meal contain 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Barley flour provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Barley flour have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 2.7 times more Calcium, 5.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Potassium, 2.1 times more Selenium and 2.6 times more Zinc than Barley flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Energy, 32.1 times more Fat, 21.1 times more Saturated Fat, 49.2 times more Omega 6, 3.9 times more Sugars and 1.9 times more Protein than Barley flour.
• While 5 oz of Barley flour or meal contain 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Barley flour offer comparable quantities of Omega 3 and Fiber per five ounces.