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Comparing Nutrients in 7 ounces Hulled BarleyVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Hulled Barley
14%
6%
80%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

24.2%703kcal
Energy
40.5%1175kcal
703 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.7%4.56g
Fat
105%102g
4.56 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3%0.96g
Saturated Fat
44%14g
0.96 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.6%0.22g
Omega 3
10%0.16g
0.22 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.7%2g
Omega 6
399%68g
2 gvs68 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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112%146g
Carbohydrate
35%45.4g
146 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.2%1.6g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.6 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.7g
NA gvs4.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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90%34.3g
Fiber
55.4%21g
34.3 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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44.2%24.8g
Protein
71%40g
24.8 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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107%1.3mg
Vitamin B1
53%0.64mg
Thiamine
1.3 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43.5%0.57mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.57 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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57%9.14mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
9.14 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.56mg
Vitamin B5
275%13.8mg
Pantothenic acid
0.56 mgvs13.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48.5%0.63mg
Vitamin B6
121%1.57mg
Pyridoxine
0.63 mgvs1.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.43%37.7μg
Vitamin B9
116%464μg
Folates and Folic Acid
37.7 μgvs464 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
2.43%2.2mg
Ascorbic acid
0 mgvs2.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.54%1.13mg
Vitamin E
481%72mg
Tocopherols and Tocotrienols
1.13 mgvs72 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.64%4.37μg
Vitamin K
5.13%6.15μg
Phytomenadione or phylloquinone
4.37 μgvs6.15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.55%65.5mg
Calcium
17.3%173mg
65.5 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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110%0.99mg
Copper
398%3.58mg
0.99 mgvs3.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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89.3%7.14mg
Iron
106%8.5mg
7.14 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63%264mg
Magnesium
60%252mg
264 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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168%3.86mg
Manganese
179%4.13mg
3.86 mgvs4.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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75%524mg
Phosphorus
323%2260mg
524 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.4%897mg
Potassium
28%958mg
897 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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136%75μg
Selenium
282%155μg
75 μgvs155 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.6%24mg
Sodium
0.4%5.95mg
24 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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50%5.5mg
Zinc
94%10.3mg
5.5 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.51%18.7g
Water
0.083%3.06g
18.7 gvs3.06 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Hulled Barley vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Hulled Barley vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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