Comparing Nutrients in 1 pound Barley flour VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Energy	54% 1565kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	9.96% 9.66g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.5g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	246% 320g	130g per day for Men 19-50 years
Sugars	5% 3.63g	49% 35.6g	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	0.69% 0.5g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	121% 46g	132% 50.3g	38g per day for Men 19-50 years
Protein	85% 47.6g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	90% 1.17mg	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	NA	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	0% 0mg	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	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Calcium	14.5% 145mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	255% 2.3mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	539% 12.4mg	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	236% 1651mg	700mg per day for Men 19-50 years
Potassium	41.2% 1402mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	672% 370μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	82.5% 9.07mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	1.5% 55g	1.36% 50.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Raw Kamut per 1 lb

Compare the macro and micronutrient content in 1 lb of Barley flour versus 1 lb of Raw Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Barley flour vs Raw Kamut:

• 1 pound of Barley flour has 1.5 times more Vitamin B6 than Raw Kamut.
• While 1 lb of Uncooked Khorasan Wheat contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 6.5 times more Vitamin B5 than Barley flour or meal.
• Both Barley flour and Raw Kamut provide similar amounts of Vitamin B3 and Vitamin E per one pound.
• Both Barley flour or meal as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Barley flour vs Raw Kamut:

• 1 pound of Barley flour has 1.5 times more Calcium than Raw Kamut.
• While 1 lb of Uncooked Khorasan Wheat contains 1.5 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 1.3 times more Potassium, 2.2 times more Selenium and 1.8 times more Zinc than Barley flour or meal.
• Both Barley flour and Raw Kamut contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Barley flour has 1.6 times more Omega 3 and 1.2 times more Omega 6 than Raw Kamut.
• While 1 lb of Uncooked Khorasan Wheat contains 1.3 times more Fat, 9.8 times more Sugars and 1.4 times more Protein than Barley flour or meal.
• Both Barley flour and Raw Kamut offer comparable quantities of Energy, Carbohydrate and Fiber per one pound.