Comparing Nutrients in 300 calories Barley Malt flour VS Broccoli

Weight per 300 calories

• Barley Malt flour: 83g
• Broccoli: 882g

Barley Malt flour has 10.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Barley Malt flour or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	Barley Malt flour	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	4.93% 0.079g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	45% 58.6g	130g per day for Men 19-50 years
Sugars	0.92% 0.66g	20.7% 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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	60.4% 23g	38g per day for Men 19-50 years
Protein	15.3% 8.54g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	Broccoli	Recommended Dietary Allowance
Vitamin A	0.092% 0.83μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	119% 1.54mg	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	7.9% 31.6μg	139% 556μg	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	0.55% 0.5mg	875% 787mg	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	3.16% 0.47mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.52% 1.83μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley Malt flour	Broccoli	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	48% 0.43mg	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	49% 3.9mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	19% 80.6mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	80.6% 1.85mg	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	36% 252mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.14mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.82g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Barley Malt flour vs Broccoli:

• Raw Broccoli contains 329.1 times more Vitamin A, 2.4 times more Vitamin B1, 4 times more Vitamin B2, 10.5 times more Vitamin B5, 2.8 times more Vitamin B6, 17.6 times more Vitamin B9, 1578.5 times more Vitamin C, 14.5 times more Vitamin E and 490.3 times more Vitamin K than Barley malt flour.
• Both Barley malt flour and Raw Broccoli have similar amounts of Vitamin B3 per 300 kcal.
• Both Barley malt flour as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Barley Malt flour vs Broccoli:

• Barley malt flour has 1.4 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 13.5 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 15 times more Potassium, 31.9 times more Sodium, 2.1 times more Zinc and 115.5 times more Water than Barley malt flour.

Comparison of macro-nutrients per 300 calories:

• Barley malt flour has 1.7 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Fat, 3.1 times more Saturated Fat, 7 times more Omega 3, 22.6 times more Sugars, 3.9 times more Fiber and 2.9 times more Protein than Barley malt flour.
• Both Barley malt flour and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Barley malt flour as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.