Comparing Nutrients in 1 kilogram Barley flour VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Barley flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	119% 3450kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	573% 745g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	11% 8g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	266% 101g	50% 19g	38g per day for Men 19-50 years
Protein	188% 105g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	308% 3.7mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	450% 10.3mg	29.6% 0.68mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	91% 3090mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.27% 121g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Barley flour vs Tomatoes in Juice with Salt:

• Barley flour or meal has 2.1 times more Vitamin B2, 8.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.6 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Barley flour or meal.
• Both Barley flour or meal and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B9, Vitamin E and Vitamin K per 1 kg.
• Both Barley flour or meal as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Barley flour vs Tomatoes in Juice with Salt:

• Barley flour or meal has 6.6 times more Copper, 4.7 times more Iron, 9.6 times more Magnesium, 15.2 times more Manganese, 17.4 times more Phosphorus, 1.6 times more Potassium, 53.9 times more Selenium and 16.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 28.8 times more Sodium and 7.8 times more Water than Barley flour or meal.
• Both Barley flour or meal and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Barley flour or meal has 21.6 times more Energy, 6.4 times more Fat, 9.9 times more Saturated Fat, 19.3 times more Omega 3, 7.2 times more Omega 6, 21.5 times more Carbohydrate, 5.3 times more Fiber and 13.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.2 times more Sugars than Barley flour or meal.
• Both Barley flour or meal as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.