Comparing Nutrients in 500 calories Sunflower SeedsVS Pearled Barley

Weight per 500 calories

Sunflower Seeds

85.6g

Pearled Barley

407g

Sunflower Seeds have 4.7 times more energy per 100g than Pearled Barley. It has very high energy density when compared to other foods. Cooked Pearled Barley having average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Pearled Barley?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Pearled Barley

90%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Pearled Barley

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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45.4%44g

Fat

1.84%1.8g

44 gvs1.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g

Saturated Fat

1.2%0.38g

3.8 gvs0.38 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.2%0.051g

Omega 3

5.34%0.085g

0.051 gvs0.085 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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116%19.7g

Omega 6

4.6%0.78g

19.7 gvs0.78 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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13%17g

Carbohydrate

88.2%115g

17 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.24g

Sugars

1.57%1.14g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.24 gvs1.14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.14g

Sucrose

2.14 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.4%7.36g

Fiber

40.7%15.4g

7.36 gvs15.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31.8%17.8g

Protein

16.4%9.2g

17.8 gvs9.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sunflower Seedsvs Pearled Barley

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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106%1.27mg

Vitamin B1

28%0.34mg

Thiamine

1.27 mgvs0.34 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.4%0.3mg

Vitamin B2

19.4%0.25mg

Riboflavin

0.3 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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44.6%7.14mg

Vitamin B3

52.4%8.4mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs8.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.3%0.97mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.97 mgvs0.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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88.6%1.15mg

Vitamin B6

36%0.47mg

Pyridoxine

1.15 mgvs0.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.6%194μg

Vitamin B9

16.3%65μg

Folates and Folic Acid

194 μgvs65 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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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 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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201%30mg

Vitamin E

0.27%0.041mg

Tocopherols and Tocotrienols

30 mgvs0.041 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

2.7%3.25μg

Phytomenadione or phylloquinone

0 μgvs3.25 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Pearled Barley

6.68%66.8mg

Calcium

4.47%44.7mg

66.8 mgvs44.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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171%1.54mg

Copper

47.4%0.43mg

1.54 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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56%4.5mg

Iron

67.6%5.4mg

4.5 mgvs5.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.3%278mg

Magnesium

21.3%89.4mg

278 mgvs89.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.6%1.67mg

Manganese

45.8%1.05mg

1.67 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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80.7%565mg

Phosphorus

31.4%220mg

565 mgvs220 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.2%552mg

Potassium

11%378mg

552 mgvs378 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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82.5%45.4μg

Selenium

63.6%35μg

45.4 μgvs35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.51%7.7mg

Sodium

0.81%12mg

7.7 mgvs12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39%4.3mg

Zinc

30.3%3.33mg

4.3 mgvs3.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%4.05g

Water

7.56%280g

4.05 gvs280 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs Pearled Barley:

Dried Sunflower Seed Kernels have 3.8 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 3 times more Vitamin B9 and 740.7 times more Vitamin E than Cooked Pearled Barley.
Both Dried Sunflower Seed Kernels and Cooked Pearled Barley have similar amounts of Vitamin B3 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cooked Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Pearled Barley:

Dried Sunflower Seed Kernels have 1.5 times more Calcium, 3.6 times more Copper, 3.1 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Cooked Pearled Barley.
While Cooked Pearled Barley contains 69.1 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cooked Pearled Barley have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 24.6 times more Fat, 10.1 times more Saturated Fat, 25.2 times more Omega 6 and 1.9 times more Protein than Cooked Pearled Barley.
While Cooked Pearled Barley contains 1.7 times more Omega 3, 6.7 times more Carbohydrate and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cooked Pearled Barley have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cooked Pearled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsPearled BarleyVS Roasted Sunflower SeedsSunflower SeedsVS BuckwheatPearled BarleyVS Buckwheat

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Pearled Barley

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Pearled Barley?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: