Comparing Nutrients in 1 pound Boiled Carrots VS Hulled Barley

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Hulled Barley	14%	6%	80%

Macro Nutrients

	Boiled Carrots	Hulled Barley	Recommended Dietary Allowance
Energy	5.47% 159kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.83% 2.2g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	26.7% 4.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	256% 333g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	5% 3.63g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	207% 78.5g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	101% 56.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Hulled Barley	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	111% 1.44mg	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	16% 63.5μg	21.5% 86μg	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	18% 16.3mg	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	31% 4.67mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Hulled Barley	Recommended Dietary Allowance
Calcium	13.6% 136mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	251% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	383% 8.8mg	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	19.4% 136mg	171% 1197mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	114% 12.6mg	11mg per day for Men 19-50 years
Water	11% 409g	1.16% 43g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 852 times more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 6.2 times more Vitamin K than Hulled Barley.
• While Hulled Barley contains 9.8 times more Vitamin B1, 6.5 times more Vitamin B2, 7.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Hulled Barley have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Carrots as well as Hulled Barley have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Hulled Barley:

• Boiled and Drained Carrots have 4.8 times more Sodium and 9.6 times more Water than Hulled Barley.
• While Hulled Barley contains 29.3 times more Copper, 10.6 times more Iron, 13.3 times more Magnesium, 12.5 times more Manganese, 8.8 times more Phosphorus, 1.9 times more Potassium, 53.9 times more Selenium and 13.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Hulled Barley have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 4.3 times more Sugars than Hulled Barley.
• While Hulled Barley contains 10.1 times more Energy, 12.8 times more Fat, 16.1 times more Saturated Fat, 110 times more Omega 3, 11.5 times more Omega 6, 8.9 times more Carbohydrate, 5.8 times more Fiber and 16.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Hulled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.