Comparing Nutrients in 1 pound Pearled Barley VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pearled Barley	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.2% 558kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	25% 32.6g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	8.7% 6.3g	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	4.63% 3.36g	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	% 0.36g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	39.4% 15g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	69.8% 0.91mg	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	18% 72.6μg	122% 490μg	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	327% 294mg	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	0.3% 0.045mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	75.4% 6.03mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	38.3% 0.88mg	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	35% 245mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	8.43% 312g	11% 405g	3700g per day for Men 19-50 years

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

• Cooked Pearled Barley has 1.3 times more Vitamin B1 and 3.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2 times more Vitamin B2, 4.6 times more Vitamin B5, 1.7 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, 145 times more Vitamin E and 176.4 times more Vitamin K than Cooked Pearled Barley.
• Both Cooked Pearled Barley as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pearled Barley vs Boiled Broccoli:

• Cooked Pearled Barley has 1.7 times more Copper, 2 times more Iron, 1.3 times more Manganese, 5.4 times more Selenium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 3.2 times more Potassium, 13.7 times more Sodium and 1.3 times more Water than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Boiled and Drained Broccoli have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Pearled Barley has 3.5 times more Energy, 3.8 times more Omega 6 and 3.9 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.7 times more Omega 3 and 5 times more Sugars than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Boiled and Drained Broccoli have similar amounts of Fiber and Protein per 1 lb.
• Both Cooked Pearled Barley as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.