Comparing Nutrients in 14 ounces Barley flour VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Barley flour	Carrots	Recommended Dietary Allowance
Energy	47.2% 1369kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	29.2% 38g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	105% 40g	29.2% 11g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34μg	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	19% 75.4μg	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	26% 23.4mg	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	15% 2.26mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Carrots	Recommended Dietary Allowance
Calcium	12.7% 127mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	133% 10.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	24.7% 0.57mg	2.3mg per day for Men 19-50 years
Molybdenum	506% 228μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	168% 1175mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	36% 1226mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.3% 48g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Barley flour vs Carrots:

• Barley flour or meal has 5.6 times more Vitamin B1, 2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.9 times more Vitamin B6 and 3.9 times more Vitamin B7 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.9 times more Vitamin B5, 2.4 times more Vitamin B9, more Vitamin C and 6 times more Vitamin K than Barley flour or meal.
• Both Barley flour or meal and Raw Carrots have similar amounts of Vitamin E per 14 oz.
• Both Barley flour or meal as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Barley flour vs Carrots:

• Barley flour or meal has 7.6 times more Copper, 8.9 times more Iron, 8 times more Magnesium, 7.2 times more Manganese, 8.5 times more Phosphorus, 377 times more Selenium and 8.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 17.3 times more Sodium and 7.3 times more Water than Barley flour or meal.
• Both Barley flour or meal and Raw Carrots have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Barley flour or meal has 8.4 times more Energy, 6.7 times more Fat, 10.5 times more Saturated Fat, 38.5 times more Omega 3, 7 times more Omega 6, 7.8 times more Carbohydrate, 3.6 times more Fiber and 11.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.9 times more Sugars than Barley flour or meal.
• Both Barley flour or meal as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.