Comparing Nutrients in 14 ounces Blanched Almonds VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Blanched Almonds	Raw Pearled Barley	Recommended Dietary Allowance
Energy	80.7% 2342kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	4.75% 4.6g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	237% 308g	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	163% 62g	38g per day for Men 19-50 years
Protein	152% 85g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	63% 0.76mg	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	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	79.4% 1.03mg	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	48.6% 194μg	23% 91μg	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	0.53% 0.079mg	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	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	94% 937mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	185% 1.67mg	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	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	228% 5.25mg	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	273% 1909mg	125% 877mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	32.7% 1111mg	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	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.1% 40g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 6.2 times more Vitamin B2, 2.1 times more Vitamin B9 and 1187.5 times more Vitamin E than Raw Pearled Barley.
• While Raw Pearled Barley contains 1.3 times more Vitamin B3, 2.3 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Pearled Barley have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Blanched Almonds as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Blanched Almonds have 8.1 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Sodium and 1.4 times more Zinc than Raw Pearled Barley.
• While Raw Pearled Barley contains 11.8 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.7 times more Energy, 45.3 times more Fat, 16.2 times more Saturated Fat, 24.5 times more Omega 6, 5.8 times more Sugars and 2.2 times more Protein than Raw Pearled Barley.
• While Raw Pearled Barley contains 13.8 times more Omega 3, 4.2 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Raw Pearled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.