Comparing Nutrients in 14 ounces Brazilnuts VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Brazilnuts	Raw Pearled Barley	Recommended Dietary Allowance
Energy	90% 2616kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	4.75% 4.6g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	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	36% 46.6g	237% 308g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.25g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	163% 62g	38g per day for Men 19-50 years
Protein	101% 57g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	204% 2.45mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	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

	Brazilnuts	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	63.5% 635mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	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	121% 9.64mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	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	411% 2877mg	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	13834% 7608μg	272% 150μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Raw Pearled Barley per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Raw Pearled Barley to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Brazilnuts have 3.2 times more Vitamin B1 and 282.5 times more Vitamin E than Raw Pearled Barley.
• While 14 oz of Raw Pearled Barley contain 3.3 times more Vitamin B2, 15.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Dried Brazilnuts.
• Both Brazilnuts and Raw Pearled Barley provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• 14 ounces of Raw Pearled Barley have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Brazilnuts have 5.5 times more Calcium, 4.2 times more Copper, 4.8 times more Magnesium, 3.3 times more Phosphorus, 2.4 times more Potassium, 50.8 times more Selenium and 1.9 times more Zinc than Raw Pearled Barley.
• Both Brazilnuts and Raw Pearled Barley contain similar levels of Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 1.9 times more Energy, 57.8 times more Fat, 66.1 times more Saturated Fat, 48.2 times more Omega 6, 2.9 times more Sugars and 1.4 times more Protein than Raw Pearled Barley.
• While 14 oz of Raw Pearled Barley contain 1.5 times more Omega 3, 6.6 times more Carbohydrate and 2.1 times more Fiber than Dried Brazilnuts.