Comparing Nutrients in 300 calories Barley flour VS Cooked Quinoa

Weight per 300 calories

• Barley flour: 87g
• Cooked Quinoa: 250g

Barley flour has 2.9 times more energy per 100g than Cooked Quinoa. It has high energy density when compared to other foods. Cooked Quinoa having average energy density.

Discover which food has more nutrients per 300 calories - Barley flour or Cooked Quinoa?

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Barley flour	Cooked Quinoa	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	41% 53.3g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	3% 2.18g	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	23% 8.8g	18.4% 7g	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 Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	21% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	23.7% 0.31mg	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	26.3% 105μg	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	3.3% 0.5mg	10.5% 1.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Cooked Quinoa	Recommended Dietary Allowance
Calcium	2.8% 28mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	53.3% 0.48mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	20% 83.5mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	68.6% 1.58mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.48mg	1.17% 17.5mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	4.84% 179g	3700g per day for Men 19-50 years

Barley Flour VS Cooked Quinoa Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Barley flour or Cooked Quinoa?

Lets compare vitamin content per 300 calories of Barley flour vs Cooked Quinoa:

• 300 calories of Barley flour have 1.2 times more Vitamin B1 and 5.3 times more Vitamin B3 than Cooked Quinoa.
• While 300 kcal of Cooked Quinoa contain 2.8 times more Vitamin B2, 15.1 times more Vitamin B9 and 3.2 times more Vitamin E than Barley flour or meal.
• Both Barley flour and Cooked Quinoa provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Barley flour have insufficient amounts of Vitamin B9 and Vitamin E
• Both Barley flour or meal as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Barley flour vs Cooked Quinoa:

• 300 calories of Barley flour have 4.7 times more Selenium than Cooked Quinoa.
• While 300 kcal of Cooked Quinoa contain 1.6 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Barley flour or meal.
• Both Barley flour or meal as well as Cooked Quinoa lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Barley flour have 1.2 times more Carbohydrate and 1.3 times more Fiber than Cooked Quinoa.
• While 300 kcal of Cooked Quinoa contain 3.2 times more Omega 3 and 4 times more Omega 6 than Barley flour or meal.
• Both Barley flour and Cooked Quinoa offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Barley flour provide inadequate amounts of Omega 3 and Omega 6