Comparing Nutrients in 7 ounces Barley flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Barley flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.6% 685kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	37% 12g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	31.4% 41g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	52.7% 20g	60% 23g	38g per day for Men 19-50 years
Protein	37.2% 21g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	123% 1.6mg	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% 472μg	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	3.1% 2.78mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	89.2% 2.05mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Toasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Barley flour vs Toasted Sunflower Seeds:

• 7 ounces of Barley flour have 1.5 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 48.7 times more Vitamin B5, 2 times more Vitamin B6 and 29.8 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per seven ounces.
• Both Barley flour or meal as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Barley flour vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 5.3 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium and 2.7 times more Zinc than Barley flour or meal.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Barley flour have 3.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 35.5 times more Fat, 17.8 times more Saturated Fat, 53.8 times more Omega 6 and 1.6 times more Protein than Barley flour or meal.
• Both Barley flour and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per seven ounces.