Comparing Nutrients in 1 kilogram Raw Pearled Barley VS Pearled Barley

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Pearled Barley has 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 Raw Pearled Barley as well as Cooked 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 Raw Pearled Barley vs Pearled Barley:

• Raw Pearled Barley has 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.
• While Cooked Pearled Barley contains 6.8 times more Water than Raw Pearled Barley.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pearled Barley has 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 Raw Pearled Barley as well as Cooked Pearled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.