Comparing Nutrients in 14 ounces Boiled Carrots VS Hulled Barley

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Hulled Barley	14%	6%	80%

Macro Nutrients

	Boiled Carrots	Hulled Barley	Recommended Dietary Allowance
Energy	4.8% 139kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	5.98% 1.9g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	23.3% 3.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	224% 292g	130g per day for Men 19-50 years
Sugars	19% 13.7g	4.38% 3.18g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	181% 68.7g	38g per day for Men 19-50 years
Protein	5.4% 3g	88.5% 49.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Hulled Barley	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	214% 2.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	97% 1.26mg	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	14% 55.6μg	19% 75.4μg	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	16% 14.3mg	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	27.3% 4.1mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Hulled Barley	Recommended Dietary Allowance
Calcium	12% 119mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	220% 1.98mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	126% 528mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	335% 7.7mg	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	17% 119mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	52.8% 1794mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	272% 150μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	100% 11mg	11mg per day for Men 19-50 years
Water	9.67% 358g	1% 37.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Hulled Barley:

• Boiled and Drained Carrots have 852 times more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 6.2 times more Vitamin K than Hulled Barley.
• While Hulled Barley contains 9.8 times more Vitamin B1, 6.5 times more Vitamin B2, 7.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Hulled Barley have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Carrots as well as Hulled Barley have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Hulled Barley:

• Boiled and Drained Carrots have 4.8 times more Sodium and 9.6 times more Water than Hulled Barley.
• While Hulled Barley contains 29.3 times more Copper, 10.6 times more Iron, 13.3 times more Magnesium, 12.5 times more Manganese, 8.8 times more Phosphorus, 1.9 times more Potassium, 53.9 times more Selenium and 13.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Hulled Barley have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 4.3 times more Sugars than Hulled Barley.
• While Hulled Barley contains 10.1 times more Energy, 12.8 times more Fat, 16.1 times more Saturated Fat, 110 times more Omega 3, 11.5 times more Omega 6, 8.9 times more Carbohydrate, 5.8 times more Fiber and 16.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Hulled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.