Comparing Nutrients in 14 ounces Blanched Almonds VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Barley flour	12%	4%	84%

Macro Nutrients

	Blanched Almonds	Barley flour	Recommended Dietary Allowance
Energy	80.7% 2342kcal	47.2% 1369kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	16.2% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	228% 296g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	0% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	105% 40g	38g per day for Men 19-50 years
Protein	152% 85g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Barley flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	7.94% 31.8μg	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	628% 94mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Barley flour	Recommended Dietary Allowance
Calcium	94% 937mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	151% 1.36mg	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	163% 13mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	178% 4.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	506% 228μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	168% 1175mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	36% 1226mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	272% 150μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Barley flour per 14 oz

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

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Barley flour:

• 14 ounces of Blanched Almonds have 6.2 times more Vitamin B2, 2.2 times more Vitamin B5, 6.1 times more Vitamin B9 and 41.7 times more Vitamin E than Barley flour.
• While 14 oz of Barley flour or meal contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B3 and 3.4 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Barley flour:

• 14 ounces of Blanched Almonds have 7.4 times more Calcium, 3 times more Copper, 1.2 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Barley flour.
• While 14 oz of Barley flour or meal contain 11.8 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.7 times more Energy, 32.8 times more Fat, 11.8 times more Saturated Fat, 17.8 times more Omega 6, 5.8 times more Sugars and 2 times more Protein than Barley flour.
• While 14 oz of Barley flour or meal contain 19.3 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Barley flour offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3