Comparing Nutrients in 1 pound Hulled Barley VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Cauliflower	26%	8%	66%

Macro Nutrients

	Hulled Barley	Cauliflower	Recommended Dietary Allowance
Energy	55.4% 1606kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	6.83% 2.2g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.53g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	5% 3.63g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	207% 78.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	101% 56.6g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Cauliflower	Recommended Dietary Allowance
Calcium	15% 150mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	144% 603mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	1.16% 43g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Cauliflower per 1 lb

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

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

• 1 pound of Hulled Barley has 12.9 times more Vitamin B1, 4.8 times more Vitamin B2, 9.1 times more Vitamin B3, 1.7 times more Vitamin B6 and 7.1 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.4 times more Vitamin B5, 3 times more Vitamin B9, more Vitamin C and 7 times more Vitamin K than Hulled Barley.
• 1 pound of Hulled Barley have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Hulled Barley as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hulled Barley vs Cauliflower:

• 1 pound of Hulled Barley has 1.5 times more Calcium, 12.8 times more Copper, 8.6 times more Iron, 8.9 times more Magnesium, 12.5 times more Manganese, 6 times more Phosphorus, 1.5 times more Potassium, 62.8 times more Selenium and 10.3 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.5 times more Sodium and 9.8 times more Water than Hulled Barley.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hulled Barley has 14.2 times more Energy, 8.2 times more Fat, 7.3 times more Omega 3, 62.4 times more Omega 6, 14.8 times more Carbohydrate, 8.7 times more Fiber and 6.5 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.4 times more Sugars than Hulled Barley.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6