Comparing Nutrients in 1 kilogram Barley flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Barley flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	119% 3450kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	179% 57g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	573% 745g	258% 335g	130g per day for Men 19-50 years
Sugars	11% 8g	NA	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	266% 101g	NA	38g per day for Men 19-50 years
Protein	188% 105g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	308% 3.7mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	287% 86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	32% 320mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	744% 6.7mg	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	335% 27mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	450% 10.3mg	583% 13.4mg	2.3mg per day for Men 19-50 years
Molybdenum	1276% 574μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	423% 2960mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	91% 3090mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	3.27% 121g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Barley flour versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Barley flour vs Dried Beechnuts:

• 1 kilogram of Barley flour has 1.2 times more Vitamin B1 and 7.1 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.3 times more Vitamin B2, 6.4 times more Vitamin B5, 1.7 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Barley flour or meal.
• 1 kilogram of Barley flour have insufficient amounts of Vitamin C
• Both Barley flour or meal as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Barley flour vs Dried Beechnuts:

• 1 kilogram of Barley flour has 32 times more Calcium, more Magnesium, more Phosphorus and 5.6 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2 times more Copper, 1.3 times more Manganese, 3.3 times more Potassium and 9.5 times more Sodium than Barley flour or meal.
• Both Barley flour and Dried Beechnuts contain similar levels of Iron per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Barley flour has 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Energy, 31.3 times more Fat, 17.1 times more Saturated Fat, 22.1 times more Omega 3 and 26.5 times more Omega 6 than Barley flour or meal.