Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Barley flour	12%	4%	84%

Macro Nutrients

	Oil Roasted Almonds	Barley flour	Recommended Dietary Allowance
Energy	209% 6070kcal	119% 3450kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	41% 6.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	573% 745g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	0% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	266% 101g	38g per day for Men 19-50 years
Protein	379% 212g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Barley flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	308% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	392% 62.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	305% 3.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	287% 86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	20% 80μg	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	1731% 260mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Barley flour	Recommended Dietary Allowance
Calcium	291% 2910mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	381% 3.43mg	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	460% 36.8mg	335% 27mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	450% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1276% 574μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	666% 4660mg	423% 2960mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	91% 3090mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	685% 377μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	182% 20mg	11mg per day for Men 19-50 years
Water	0.76% 28g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Barley flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Barley flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Barley flour:

• 1 kilogram of Oil Roasted Almonds has 6.9 times more Vitamin B2, 1.6 times more Vitamin B5, 3.4 times more Vitamin B9 and 45.6 times more Vitamin E than Barley flour.
• While 1 kg of Barley flour or meal contains 4 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.4 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Barley flour:

• 1 kilogram of Oil Roasted Almonds has 9.1 times more Calcium, 2.8 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Barley flour.
• While 1 kg of Barley flour or meal contains 9.2 times more Selenium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.8 times more Energy, 34.5 times more Fat, 12.6 times more Saturated Fat, 19.5 times more Omega 6, 5.7 times more Sugars and 2 times more Protein than Barley flour.
• While 1 kg of Barley flour or meal contains more Omega 3 and 4.2 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Barley flour offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3