Comparing Nutrients in 14 ounces Pearled Barley VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Pearled Barley	Broccoli	Recommended Dietary Allowance
Energy	17% 488kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	39.7% 15g	27% 10.3g	38g per day for Men 19-50 years
Protein	16% 8.97g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	21.6% 0.19mg	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	66% 5.28mg	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.4% 273g	9.58% 354g	3700g per day for Men 19-50 years

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

• Cooked Pearled Barley has 3.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B2, 4.2 times more Vitamin B5, 1.5 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and 127 times more Vitamin K than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Raw Broccoli have similar amounts of Vitamin B1 per 14 oz.
• Both Cooked Pearled Barley as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pearled Barley vs Broccoli:

• Cooked Pearled Barley has 2.1 times more Copper, 1.8 times more Iron, 1.2 times more Manganese, 3.4 times more Selenium and 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium, 3.4 times more Potassium, 11 times more Sodium and 1.3 times more Water than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Raw Broccoli have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Pearled Barley has 3.6 times more Energy, 3.9 times more Omega 6, 4.3 times more Carbohydrate and 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 3 times more Omega 3 and 6.1 times more Sugars than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Cooked Pearled Barley as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.