Comparing Nutrients in 1 kilogram Pearled Barley VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Pearled Barley	Tomato Puree	Recommended Dietary Allowance
Energy	42.4% 1230kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	69% 89.8g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	100% 38g	50% 19g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Tomato Puree	Recommended Dietary Allowance
Calcium	11% 110mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	18.6% 688g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Pearled Barley VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Pearled Barley versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Pearled Barley has 3.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 1.3 times more Vitamin B2, 3.3 times more Vitamin B5, more Vitamin C, 197 times more Vitamin E and 4.3 times more Vitamin K than Cooked Pearled Barley.
• Both Pearled Barley and Tomato Puree provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Pearled Barley have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Pearled Barley as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pearled Barley vs Tomato Puree:

• 1 kilogram of Pearled Barley has 1.5 times more Manganese, 1.4 times more Phosphorus, 12.3 times more Selenium and 2.3 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.7 times more Copper, 1.3 times more Iron, 4.7 times more Potassium and 1.3 times more Water than Cooked Pearled Barley.
• Both Pearled Barley and Tomato Puree contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Selenium
• Both Cooked Pearled Barley as well as Canned Tomato Puree lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pearled Barley has 3.2 times more Energy, 3.1 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 17.3 times more Sugars than Cooked Pearled Barley.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy
• Both Cooked Pearled Barley as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.