Comparing Nutrients in 1 kilogram Barley flour VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	119% 3450kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	7.47% 2.4g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	573% 745g	242% 315g	130g per day for Men 19-50 years
Sugars	11% 8g	11.7% 8.5g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	266% 101g	121% 46g	38g per day for Men 19-50 years
Protein	188% 105g	104% 58.2g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	308% 3.7mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	74.6% 0.97mg	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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	6.67% 1mg	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	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	32% 320mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	221% 2mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	450% 10.3mg	449% 10.3mg	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	157% 1100mg	700mg per day for Men 19-50 years
Potassium	91% 3090mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	622% 342μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	102% 11mg	11mg per day for Men 19-50 years
Water	3.27% 121g	16.4% 607g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Cooked 51% Whole Wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Barley flour versus 1 kg of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Barley flour vs Cooked 51% Whole Wheat Pasta:

• 1 kilogram of Barley flour has 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 4.1 times more Vitamin B6 and 5.7 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Barley flour vs Cooked 51% Whole Wheat Pasta:

• 1 kilogram of Barley flour has 2.7 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 2.7 times more Phosphorus, 4 times more Potassium and 1.8 times more Zinc than Cooked 51% Whole Wheat Pasta.
• Both Barley flour and Cooked 51% Whole Wheat Pasta contain similar levels of Manganese and Selenium per one kilogram.
• 1 kilogram of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Barley flour has 2.2 times more Energy, 2 times more Omega 3, 1.3 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Cooked 51% Whole Wheat Pasta.