Comparing Nutrients in 1 pound Barley flour VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	54% 1565kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.5g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	110% 143g	130g per day for Men 19-50 years
Sugars	5% 3.63g	5.3% 3.86g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	121% 46g	55% 21g	38g per day for Men 19-50 years
Protein	85% 47.6g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	130% 39μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.2% 2.6mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	14.5% 145mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	100% 0.9mg	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	152% 12mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	204% 4.7mg	2.3mg per day for Men 19-50 years
Molybdenum	579% 260μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	192% 1343mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	41.2% 1402mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	82.5% 9.07mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	1.5% 55g	7.44% 275g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Cooked 51% Whole Wheat Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Barley flour versus 1 lb of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Barley flour vs Cooked 51% Whole Wheat Pasta:

• 1 pound of Barley flour has 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 4.1 times more Vitamin B6 and 5.7 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 1 pound for Barley flour vs Cooked 51% Whole Wheat Pasta:

• 1 pound of Barley flour has 2.7 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 2.7 times more Phosphorus, 4 times more Potassium and 1.8 times more Zinc than Cooked 51% Whole Wheat Pasta.
• Both Barley flour and Cooked 51% Whole Wheat Pasta contain similar levels of Manganese and Selenium per one pound.
• 1 pound of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Barley flour has 2.2 times more Energy, 2 times more Omega 3, 1.3 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Cooked 51% Whole Wheat Pasta.