Comparing Nutrients in 1 kilogram Pearled Barley VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pearled Barley	Tomatoes	Recommended Dietary Allowance
Energy	42.4% 1230kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	30% 39g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	100% 38g	31.6% 12g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Tomatoes	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	18.6% 688g	25.5% 945g	3700g per day for Men 19-50 years

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

• Cooked Pearled Barley has 2.2 times more Vitamin B1, 3.3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 54 times more Vitamin E and 9.9 times more Vitamin K than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Cooked Pearled Barley as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pearled Barley vs Tomatoes:

• Cooked Pearled Barley has 1.8 times more Copper, 4.9 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, more Selenium and 4.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Potassium and 1.4 times more Water than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Raw Ripe Red Tomatoes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Pearled Barley has 6.8 times more Energy, 7 times more Omega 3, 2.4 times more Omega 6, 7.3 times more Carbohydrate, 3.2 times more Fiber and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.4 times more Sugars than Cooked Pearled Barley.
• Both Cooked Pearled Barley as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.