Comparing Nutrients in 100 calories Wheat Bread Flour VS Barley flour

Weight per 100 calories

• Wheat Bread Flour: 27.7g
• Barley flour: 29g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Wheat Bread Flour or Barley flour?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bread Flour	14%	4%	82%
Barley flour	12%	4%	84%

Macro Nutrients

	Wheat Bread Flour	Barley flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.48% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.12% 0.086g	0.32% 0.23g	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	1.75% 0.66g	7.7% 2.93g	38g per day for Men 19-50 years
Protein	5.93% 3.3g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Wheat Bread Flour	Barley flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.85% 0.022mg	8.94% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.28% 0.017mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.43% 0.12mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.79% 0.01mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.3% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.3% 9.14μg	0.58% 2.3μg	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	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	0.74% 0.11mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.083μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bread Flour	Barley flour	Recommended Dietary Allowance
Calcium	0.42% 4.16mg	0.93% 9.28mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	11% 0.099mg	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	3.1% 0.25mg	9.7% 0.78mg	8mg per day for Men 19-50 years
Magnesium	1.65% 6.93mg	6.63% 28mg	420mg per day for Men 19-50 years
Manganese	9.54% 0.22mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	37% 16.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.84% 27mg	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	0.81% 27.7mg	2.63% 89.6mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	0.077% 1.16mg	1500mg per day for Men 19-50 years
Zinc	2.14% 0.24mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.095% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Wheat Bread Flour vs Barley flour:

• Wheat Bread Flour has 2.9 times more Vitamin B5 and 3.9 times more Vitamin B9 than Barley flour or meal.
• While Barley flour or meal contains 4.8 times more Vitamin B1, 2 times more Vitamin B2, 6.6 times more Vitamin B3, 11.2 times more Vitamin B6 and 1.5 times more Vitamin E than Wheat Bread Flour.
• Both Wheat Bread Flour as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Wheat Bread Flour vs Barley flour:

• Barley flour or meal contains 2 times more Copper, 3.1 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 3.2 times more Potassium and 2.5 times more Zinc than Wheat Bread Flour.
• Both Wheat Bread Flour and Barley flour or meal have similar amounts of Selenium per 100 kcal.
• Both Wheat Bread Flour as well as Barley flour or meal have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Barley flour or meal contains 1.9 times more Omega 3 and 4.4 times more Fiber than Wheat Bread Flour.
• Both Wheat Bread Flour and Barley flour or meal have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Wheat Bread Flour as well as Barley flour or meal have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.