Comparing Nutrients in 14 ounces Barley flour VS 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	47.2% 1369kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	96% 125g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	4.65% 3.37g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	105% 40g	48% 18.3g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	41.2% 23g	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	122% 1.47mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	20% 79.4μg	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	15% 2.26mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	12.7% 127mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	87.8% 0.79mg	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	133% 10.6mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	178% 4.1mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	36% 1226mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	1.3% 48g	6.5% 241g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Cooked 51% Whole Wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Barley flour versus 14 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Barley flour vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Barley flour have 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 4.1 times more Vitamin B6 and 5.7 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Barley flour vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Barley flour have 2.7 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 2.7 times more Phosphorus, 4 times more Potassium and 1.8 times more Zinc than Cooked 51% Whole Wheat Pasta.
• Both Barley flour and Cooked 51% Whole Wheat Pasta contain similar levels of Manganese and Selenium per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Barley flour have 2.2 times more Energy, 2 times more Omega 3, 1.3 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Cooked 51% Whole Wheat Pasta.