Comparing Nutrients in 1 pound Hulled Barley VS Broccoli

Macros Ratio

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

Macro Nutrients

	Hulled Barley	Broccoli	Recommended Dietary Allowance
Energy	55.4% 1606kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	6.83% 2.2g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.53g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	23% 30g	130g per day for Men 19-50 years
Sugars	5% 3.63g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	207% 78.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	101% 56.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	61% 0.79mg	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	21.5% 86μg	71.4% 286μg	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	450% 405mg	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	17.2% 2.6mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	24.7% 0.22mg	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	204% 16.3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	144% 603mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	41.4% 0.95mg	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	171% 1197mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.16% 43g	11% 405g	3700g per day for Men 19-50 years

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

• Hulled Barley has 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.
• While Raw Broccoli contains 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.
• Both Hulled Barley as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hulled Barley vs Broccoli:

• Hulled Barley has 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.
• While Raw Broccoli contains 1.4 times more Calcium, 2.8 times more Sodium and 9.5 times more Water than Hulled Barley.

Comparison of macro-nutrients per 1 pound:

• Hulled Barley has 10.4 times more Energy, 6.2 times more Fat, 4.2 times more Saturated 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.
• While Raw Broccoli contains 2.1 times more Sugars than Hulled Barley.
• Both Hulled Barley as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.