Comparing Nutrients in 100 calories Barley flour VS Cooked 51% Whole Wheat Pasta

Weight per 100 calories

• Barley flour: 29g
• Cooked 51% Whole Wheat Pasta: 63g

Barley flour has 2.2 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 100 calories - Barley flour or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.46g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	1.53% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	15.2% 20g	130g per day for Men 19-50 years
Sugars	0.32% 0.23g	0.74% 0.53g	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	0.061% 0.044g	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	% 0.044g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	7.7% 2.93g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	6.54% 3.66g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.94% 0.11mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.84% 0.042mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.3% 2.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.58% 2.3μg	3.14% 12.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.1% 0.17mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	0.93% 9.28mg	0.75% 7.55mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	14% 0.13mg	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	9.7% 0.78mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	6.63% 28mg	6.74% 28.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	28.2% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	37% 16.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.3% 85.8mg	9.9% 69mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.6mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.077% 1.16mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	1.03% 38g	3700g per day for Men 19-50 years

Barley Flour VS Cooked 51% Whole Wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Barley flour or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 100 calories of Barley flour vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Barley flour have 1.9 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2 times more Vitamin B2, 3.4 times more Vitamin B5 and 5.4 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
• 100 calories of Barley flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Barley flour or meal as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Barley flour vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Barley flour have 1.2 times more Phosphorus and 1.8 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.3 times more Copper, 1.3 times more Iron, 2.2 times more Manganese and 2 times more Selenium than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta contain similar levels of Magnesium and Zinc per 100 calories.
• 100 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Barley flour or meal as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.7 times more Omega 6 than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of Barley flour provide inadequate amounts of Omega 6
• Both Barley flour or meal as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 100 calories.