Comparing Nutrients in 1 pound Pearled Barley VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pearled Barley	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.2% 558kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	19% 0.17mg	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	75.4% 6.03mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	8.43% 312g	11.2% 415g	3700g per day for Men 19-50 years

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

• Cooked Pearled Barley has 1.6 times more Vitamin B1 and 4.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B2, 2.1 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and 101.4 times more Vitamin K than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Pearled Barley as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pearled Barley vs Frozen Chopped Broccoli:

• Cooked Pearled Barley has 2.8 times more Copper, 1.6 times more Iron, 1.2 times more Magnesium, 3.1 times more Selenium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.1 times more Calcium, 2.3 times more Potassium, 8 times more Sodium and 1.3 times more Water than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Pearled Barley has 4.7 times more Energy, 6.2 times more Omega 6, 5.9 times more Carbohydrate and 1.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5 times more Omega 3 and 4.8 times more Sugars than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 lb.
• Both Cooked Pearled Barley as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.