Comparing Nutrients in 14 ounces Barley flour VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Energy	47.2% 1369kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	8.7% 8.45g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	215% 280g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	43% 31g	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	0.6% 0.44g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	105% 40g	116% 44g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	187% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	75.3% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	79% 1.03mg	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	NA	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	0% 0mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Calcium	12.7% 127mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	223% 2mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	472% 11mg	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	206% 1445mg	700mg per day for Men 19-50 years
Potassium	36% 1226mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	588% 323μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Raw Kamut per 14 oz

Compare the macro and micronutrient content in 14 oz of Barley flour versus 14 oz of Raw Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Barley flour have 1.5 times more Vitamin B6 than Raw Kamut.
• While 14 oz of Uncooked Khorasan Wheat contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 6.5 times more Vitamin B5 than Barley flour or meal.
• Both Barley flour and Raw Kamut provide similar amounts of Vitamin B3 and Vitamin E per 14 ounces.
• Both Barley flour or meal as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Barley flour vs Raw Kamut:

• 14 ounces of Barley flour have 1.5 times more Calcium than Raw Kamut.
• While 14 oz of Uncooked Khorasan Wheat contain 1.5 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 1.3 times more Potassium, 2.2 times more Selenium and 1.8 times more Zinc than Barley flour or meal.
• Both Barley flour and Raw Kamut contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Barley flour have 1.6 times more Omega 3 and 1.2 times more Omega 6 than Raw Kamut.
• While 14 oz of Uncooked Khorasan Wheat contain 1.3 times more Fat, 9.8 times more Sugars and 1.4 times more Protein than Barley flour or meal.
• Both Barley flour and Raw Kamut offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.