Comparing Nutrients in 1 kilogram Broccoli VS Hulled Barley

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Hulled Barley	14%	6%	80%

Macro Nutrients

	Broccoli	Hulled Barley	Recommended Dietary Allowance
Energy	11.7% 340kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	15% 4.82g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	68.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	565% 735g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	455% 173g	38g per day for Men 19-50 years
Protein	50.4% 28g	223% 125g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Hulled Barley	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	538% 6.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	56.4% 2.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	245% 3.18mg	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	158% 630μg	47.5% 190μg	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	991% 892mg	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	52% 7.8mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Hulled Barley	Recommended Dietary Allowance
Calcium	47% 470mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	553% 5mg	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	91% 7.3mg	450% 36mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	317% 1330mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	845% 19.4mg	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	94% 660mg	377% 2640mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	133% 4520mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	685% 377μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	252% 27.7mg	11mg per day for Men 19-50 years
Water	24% 893g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Hulled Barley per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli vs Hulled Barley:

• 1 kilogram of Broccoli has 31 times more Vitamin A, 2 times more Vitamin B5, 3.3 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 46.2 times more Vitamin K than Hulled Barley.
• While 1 kg of Hulled Barley contains 9.1 times more Vitamin B1, 2.4 times more Vitamin B2, 7.2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Broccoli.
• 1 kilogram of Hulled Barley have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli as well as Hulled Barley have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli vs Hulled Barley:

• 1 kilogram of Broccoli has 1.4 times more Calcium, 2.8 times more Sodium and 9.5 times more Water than Hulled Barley.
• While 1 kg of Hulled Barley contains 10.2 times more Copper, 4.9 times more Iron, 6.3 times more Magnesium, 9.3 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, 15.1 times more Selenium and 6.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli has 2.1 times more Sugars than Hulled Barley.
• While 1 kg of Hulled Barley contains 10.4 times more Energy, 6.2 times more Fat, 1.7 times more Omega 3, 20.4 times more Omega 6, 11.1 times more Carbohydrate, 6.7 times more Fiber and 4.4 times more Protein than Raw Broccoli.
• 1 kilogram of Broccoli provide inadequate amounts of Energy and Omega 6