Comparing Nutrients in 300 calories Barley flour VS 51% whole wheat Pasta

Weight per 300 calories

• Barley flour: 87g
• 51% whole wheat Pasta: 83g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Barley flour or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Barley flour	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	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	2.97% 2.15g	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	0.23% 0.17g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	23% 8.8g	22% 8.37g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Barley flour	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	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	18% 0.23mg	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	12.2% 49μg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.62% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	2.8% 28mg	2.24% 22.4mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	39.2% 0.35mg	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	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	20% 83.5mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	80.8% 1.86mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.48mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.2% 7.33g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 300 calories - Barley flour or 51% whole wheat Pasta?

Lets compare vitamin content per 300 calories of Barley flour vs 51% whole wheat Pasta:

• 300 calories of Barley flour have 1.5 times more Vitamin B6 than 51% whole wheat Pasta.
• While 300 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.6 times more Vitamin B2, 5.3 times more Vitamin B5 and 7 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and 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 Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Barley flour vs 51% whole wheat Pasta:

• 300 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.1 times more Manganese and 1.8 times more Selenium than Barley flour or meal.
• Both Barley flour and 51% whole wheat Pasta contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 300 calories.
• Both Barley flour or meal as well as Dry 51% whole wheat Pasta with Unenriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Barley flour or meal and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of macro-nutrients per 300 kcal
• Both Barley flour and 51% whole wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Barley flour or meal as well as Dry 51% whole wheat Pasta with Unenriched Semolina provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.