Comparing Nutrients in 1 kilogram Raw Pearled Barley VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raw Pearled Barley	Valencia Oranges	Recommended Dietary Allowance
Energy	121% 3520kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 777g	91% 119g	130g per day for Men 19-50 years
Sugars	11% 8g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	177% 99g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.82mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Valencia Oranges	Recommended Dietary Allowance
Calcium	29% 290mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	41% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	575% 13.2mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.73% 101g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Pearled Barley has 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 16.8 times more Vitamin B3 and 4.1 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 1.7 times more Vitamin B9 and more Vitamin C than Raw Pearled Barley.
• Both Raw Pearled Barley and Raw Valencia Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Pearled Barley as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Pearled Barley has 11.4 times more Copper, 27.8 times more Iron, 7.9 times more Magnesium, 57.5 times more Manganese, 13 times more Phosphorus, 1.6 times more Potassium and 35.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Calcium and 8.6 times more Water than Raw Pearled Barley.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pearled Barley has 7.2 times more Energy, 3.9 times more Fat, 3.4 times more Omega 3, 11.5 times more Omega 6, 6.5 times more Carbohydrate, 6.2 times more Fiber and 9.5 times more Protein than Raw Valencia Oranges.
• Both Raw Pearled Barley as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.