Comparing Nutrients in 14 ounces Pearled Barley VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pearled Barley	Boiled Broccoli	Recommended Dietary Allowance
Energy	17% 488kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	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	86% 112g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	39.7% 15g	34.5% 13g	38g per day for Men 19-50 years
Protein	16% 8.97g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	107% 429μg	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	286% 258mg	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	0.26% 0.04mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	66% 5.28mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	7.4% 273g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pearled Barley vs Boiled Broccoli:

• Cooked Pearled Barley has 1.3 times more Vitamin B1 and 3.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2 times more Vitamin B2, 4.6 times more Vitamin B5, 1.7 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, 145 times more Vitamin E and 176.4 times more Vitamin K than Cooked Pearled Barley.
• Both Cooked Pearled Barley as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pearled Barley vs Boiled Broccoli:

• Cooked Pearled Barley has 1.7 times more Copper, 2 times more Iron, 1.3 times more Manganese, 5.4 times more Selenium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 3.2 times more Potassium, 13.7 times more Sodium and 1.3 times more Water than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Boiled and Drained Broccoli have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Pearled Barley has 3.5 times more Energy, 3.8 times more Omega 6 and 3.9 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.7 times more Omega 3 and 5 times more Sugars than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Boiled and Drained Broccoli have similar amounts of Fiber and Protein per 14 oz.
• Both Cooked Pearled Barley as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.