Comparing Nutrients in 100 grams 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	12% 345kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	26.6% 10g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	30.7% 17.2g	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	31% 0.37mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.27mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28.7% 8.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 8μg	59.5% 238μg	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	1.56% 1.4mg	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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.2% 32mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	204% 1.83mg	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	33.5% 2.68mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	92% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	128% 57.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.3% 296mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Barley flour versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Barley flour vs Toasted Sunflower Seeds:

• 100 grams of Barley flour have 1.5 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 100 g 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 100 grams.
• 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 100 grams.

Comparing minerals per 100 grams for Barley flour vs Toasted Sunflower Seeds:

• 100 g 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 100 grams:

• 100 grams of Barley flour have 3.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g 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 100 grams.