Comparing Nutrients in 300 calories Barley flour VS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

• Barley flour: 87g
• Cooked 51% Whole Wheat Pasta: 189g

Barley flour has 2.2 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 300 calories - Barley flour or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	2.2% 1.6g	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	0.18% 0.13g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	23% 8.8g	23% 8.68g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	25% 7.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.74% 6.96μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.3% 0.5mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	2.8% 28mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	41.7% 0.38mg	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	29% 2.33mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.5mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	84.7% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	111% 50μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.8% 257mg	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.48mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	3.1% 115g	3700g per day for Men 19-50 years

Barley Flour VS Cooked 51% Whole Wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Barley flour or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 300 calories of Barley flour vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Barley flour have 1.9 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2 times more Vitamin B2, 3.4 times more Vitamin B5 and 5.4 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Barley flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Barley flour or meal as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Barley flour vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Barley flour have 1.2 times more Phosphorus and 1.8 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.3 times more Copper, 1.3 times more Iron, 2.2 times more Manganese and 2 times more Selenium than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Barley flour or meal as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.7 times more Omega 6 than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Barley flour provide inadequate amounts of Omega 6
• Both Barley flour or meal as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 300 calories.