Comparing Nutrients in 1 pound Pearled Barley VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Pearled Barley	Roasted Cashews	Recommended Dietary Allowance
Energy	19.2% 558kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	114% 148g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	31.3% 22.7g	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	NA	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	NA	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	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	89.3% 1.16mg	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	78.2% 313μg	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	0% 0mg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Roasted Cashews	Recommended Dietary Allowance
Calcium	5% 50mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	1119% 10mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	163% 3.75mg	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	318% 2223mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	8.43% 312g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pearled Barley VS Roasted Cashews per 1 lb

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

Lets compare vitamin content per 1 pound of Pearled Barley vs Roasted Cashews:

• 1 pound of Pearled Barley has 1.5 times more Vitamin B3 than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 2.4 times more Vitamin B1, 3.2 times more Vitamin B2, 9 times more Vitamin B5, 2.2 times more Vitamin B6, 4.3 times more Vitamin B9, 92 times more Vitamin E and 43.4 times more Vitamin K than Cooked Pearled Barley.
• 1 pound of Pearled Barley have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Pearled Barley as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Pearled Barley vs Roasted Cashews:

• 1 lb of Dry Roasted Cashew Nuts contains 4.1 times more Calcium, 21.1 times more Copper, 4.5 times more Iron, 11.8 times more Magnesium, 3.2 times more Manganese, 9.1 times more Phosphorus, 6.1 times more Potassium, 1.4 times more Selenium and 6.8 times more Zinc than Cooked Pearled Barley.
• 1 pound of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pearled Barley has 1.3 times more Fiber than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 4.7 times more Energy, 105.3 times more Fat, 98.5 times more Saturated Fat, 7.7 times more Omega 3, 39.7 times more Omega 6, 17.9 times more Sugars and 6.8 times more Protein than Cooked Pearled Barley.
• Both Pearled Barley and Roasted Cashews offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Pearled Barley provide inadequate amounts of Omega 3 and Omega 6