Comparing Nutrients in 1 kilogram Pearled Barley VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Pearled Barley	Raw Pearled Barley	Recommended Dietary Allowance
Energy	42.4% 1230kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	7.63% 2.44g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	29.7% 5.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	598% 777g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	11% 8g	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	100% 38g	411% 156g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	56.4% 2.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	200% 2.6mg	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	40% 160μg	57.5% 230μg	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	0.67% 0.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	11% 110mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	467% 4.2mg	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	166% 13.3mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	575% 13.2mg	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	77% 540mg	316% 2210mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	685% 377μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	18.6% 688g	2.73% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pearled Barley vs Raw Pearled Barley:

• Raw Pearled Barley contains 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.8 times more Vitamin K than Cooked Pearled Barley.
• Both Cooked Pearled Barley as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Pearled Barley vs Raw Pearled Barley:

• Cooked Pearled Barley has 6.8 times more Water than Raw Pearled Barley.
• While Raw Pearled Barley contains 2.6 times more Calcium, 4 times more Copper, 1.9 times more Iron, 3.6 times more Magnesium, 5.1 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium, 4.4 times more Selenium and 2.6 times more Zinc than Cooked Pearled Barley.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pearled Barley contains 2.9 times more Energy, 2.6 times more Fat, 2.6 times more Omega 3, 2.6 times more Omega 6, 2.8 times more Carbohydrate, 2.9 times more Sugars, 4.1 times more Fiber and 4.4 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley as well as Raw Pearled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.