Comparing Nutrients in 14 ounces Barley flour VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Barley flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	47.2% 1369kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	20% 7.54g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	34% 0.44mg	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	7.94% 31.8μg	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	55.6% 50mg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	11.7% 0.27mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	36% 1226mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	1.3% 48g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Barley flour vs Tomatoes in Juice with Salt:

• Barley flour or meal has 2.1 times more Vitamin B2, 8.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.6 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Barley flour or meal.
• Both Barley flour or meal and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B9, Vitamin E and Vitamin K per 14 oz.
• Both Barley flour or meal as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Barley flour vs Tomatoes in Juice with Salt:

• Barley flour or meal has 6.6 times more Copper, 4.7 times more Iron, 9.6 times more Magnesium, 15.2 times more Manganese, 17.4 times more Phosphorus, 1.6 times more Potassium, 53.9 times more Selenium and 16.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 28.8 times more Sodium and 7.8 times more Water than Barley flour or meal.
• Both Barley flour or meal and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Barley flour or meal has 21.6 times more Energy, 6.4 times more Fat, 9.9 times more Saturated Fat, 19.3 times more Omega 3, 7.2 times more Omega 6, 21.5 times more Carbohydrate, 5.3 times more Fiber and 13.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.2 times more Sugars than Barley flour or meal.
• Both Barley flour or meal as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.