Comparing Nutrients in 14 ounces Raw Pearled Barley VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Raw Pearled Barley	Pearled Barley	Recommended Dietary Allowance
Energy	48% 1397kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	4.75% 4.6g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	86% 112g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	1.53% 1.1g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	163% 62g	39.7% 15g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Pearled Barley	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	51% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	35% 0.46mg	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	23% 91μg	16% 63.5μg	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	0% 0mg	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	0.53% 0.079mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Pearled Barley	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	46.3% 0.42mg	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	124% 9.92mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	44.7% 1.03mg	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	125% 877mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	1.1% 40g	7.4% 273g	3700g per day for Men 19-50 years

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

• Raw Pearled Barley has 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.8 times more Vitamin K than Cooked Pearled Barley.
• Both Raw Pearled Barley as well as Cooked Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Raw Pearled Barley vs Pearled Barley:

• Raw Pearled Barley has 2.6 times more Calcium, 4 times more Copper, 1.9 times more Iron, 3.6 times more Magnesium, 5.1 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium, 4.4 times more Selenium and 2.6 times more Zinc than Cooked Pearled Barley.
• While Cooked Pearled Barley contains 6.8 times more Water than Raw Pearled Barley.

Comparison of macro-nutrients per 14 ounces:

• Raw Pearled Barley has 2.9 times more Energy, 2.6 times more Fat, 2.6 times more Omega 3, 2.6 times more Omega 6, 2.8 times more Carbohydrate, 2.9 times more Sugars, 4.1 times more Fiber and 4.4 times more Protein than Cooked Pearled Barley.
• Both Raw Pearled Barley as well as Cooked Pearled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.