Comparing Nutrients in 1 pound Pearled Barley VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pearled Barley	Baked Red Potatoes	Recommended Dietary Allowance
Energy	19.2% 558kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	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	98% 128g	68.4% 89g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	87.7% 0.79mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.43% 312g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pearled Barley vs Baked Red Potatoes:

• Cooked Pearled Barley has 1.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 3.5 times more Vitamin K than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Cooked Pearled Barley as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Pearled Barley vs Baked Red Potatoes:

• Cooked Pearled Barley has 1.2 times more Calcium, 1.9 times more Iron, 1.5 times more Manganese and 2.1 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 5.9 times more Potassium than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Pearled Barley has 1.4 times more Energy, 1.4 times more Omega 3, 3.9 times more Omega 6, 1.4 times more Carbohydrate and 2.1 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.1 times more Sugars than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Baked Whole Red Potatoes have similar amounts of Protein per 1 lb.
• Both Cooked Pearled Barley as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.