Comparing Nutrients in 7 ounces Barley flour VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Barley flour	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	23.6% 685kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	29% 21g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	52.7% 20g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	37.2% 21g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	118% 470μg	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	5.95% 5.36mg	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	7.54% 1.13mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	352% 3.17mg	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	66.5% 5.3mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	89.2% 2.05mg	179% 4.1mg	2.3mg per day for Men 19-50 years
Molybdenum	253% 114μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84% 587mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Barley flour versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Barley flour vs Sunflower Seed Butter:

• 7 ounces of Barley flour have 7 times more Vitamin B1 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.4 times more Vitamin B2, 8.1 times more Vitamin B5, 1.4 times more Vitamin B6, 29.6 times more Vitamin B9, more Vitamin C and 40.2 times more Vitamin E than Barley flour or meal.
• Both Barley flour and Sunflower Seed Butter provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Barley flour have insufficient amounts of Vitamin C
• Both Barley flour or meal as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Barley flour vs Sunflower Seed Butter:

• 7 oz of Sunflower Seed Butter no Salt contain 2 times more Calcium, 4.7 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Potassium, 2.8 times more Selenium and 2.4 times more Zinc than Barley flour or meal.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Barley flour have 1.5 times more Omega 3, 3.2 times more Carbohydrate and 1.8 times more Fiber than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.8 times more Energy, 34.5 times more Fat, 14 times more Saturated Fat, 14 times more Omega 6, 13.2 times more Sugars and 1.6 times more Protein than Barley flour or meal.