Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Barley flour	12%	4%	84%

Macro Nutrients

	Sunflower Seed Flour	Barley flour	Recommended Dietary Allowance
Energy	22.3% 647kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	8.1% 1.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	27% 10.3g	52.7% 20g	38g per day for Men 19-50 years
Protein	170% 95g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Barley flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 441μg	3.97% 16μg	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	2.87% 2.58mg	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	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Barley flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	75.6% 0.68mg	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	164% 13mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	89.2% 2.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	253% 114μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	195% 1367mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.65% 24g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Sunflower Seed Flour have 8.6 times more Vitamin B1, 2.3 times more Vitamin B2, 45.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 27.8 times more Vitamin B9 than Barley flour.
• Both Sunflower Seed Flour and Barley flour provide similar amounts of Vitamin B3 per seven ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Flour have 3.6 times more Calcium, 5 times more Copper, 2.5 times more Iron, 3.6 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Selenium and 2.5 times more Zinc than Barley flour.
• While 7 oz of Barley flour or meal contain 4.6 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 1.2 times more Omega 6 and 4.6 times more Protein than Barley flour.
• While 7 oz of Barley flour or meal contain 38.5 times more Omega 3, 2.1 times more Carbohydrate and 1.9 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Barley flour offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3