Comparing Nutrients in 1 kilogram Barley flour VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Barley flour	Cooked Quinoa	Recommended Dietary Allowance
Energy	119% 3450kcal	41.4% 1200kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	573% 745g	164% 213g	130g per day for Men 19-50 years
Sugars	11% 8g	12% 8.7g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	188% 105g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Cooked Quinoa	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	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	95% 1.23mg	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	105% 420μg	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	38% 5.7mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Cooked Quinoa	Recommended Dietary Allowance
Calcium	32% 320mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	213% 1.92mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	450% 10.3mg	274% 6.3mg	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	217% 1520mg	700mg per day for Men 19-50 years
Potassium	91% 3090mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	99% 11mg	11mg per day for Men 19-50 years
Water	3.27% 121g	19.4% 716g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Cooked Quinoa per 1 kg

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

Lets compare vitamin content per 1 kilogram of Barley flour vs Cooked Quinoa:

• 1 kilogram of Barley flour has 3.5 times more Vitamin B1, 15.2 times more Vitamin B3 and 3.2 times more Vitamin B6 than Cooked Quinoa.
• While 1 kg of Cooked Quinoa contains 5.3 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and Cooked Quinoa provide similar amounts of Vitamin B2 and Vitamin E per one kilogram.
• Both Barley flour or meal as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Barley flour vs Cooked Quinoa:

• 1 kilogram of Barley flour has 1.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium, 13.5 times more Selenium and 1.8 times more Zinc than Cooked Quinoa.
• 1 kilogram of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Barley flour has 2.9 times more Energy, 3.5 times more Carbohydrate, 3.6 times more Fiber and 2.4 times more Protein than Cooked Quinoa.
• While 1 kg of Cooked Quinoa contains 1.4 times more Omega 6 than Barley flour or meal.
• Both Barley flour and Cooked Quinoa offer comparable quantities of Omega 3 per one kilogram.