Comparing Nutrients in 300 calories Barley Malt flour VS Oranges with Peel

Weight per 300 calories

• Barley Malt flour: 83g
• Oranges with Peel: 476g

Barley Malt flour has 5.7 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 300 calories - Barley Malt flour or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Barley Malt flour	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	4.93% 0.079g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	56.8% 74g	130g per day for Men 19-50 years
Sugars	0.92% 0.66g	NA	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	15.5% 5.9g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	15.3% 8.54g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.092% 0.83μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	34% 0.44mg	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	7.9% 31.6μg	35.7% 143μg	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	376% 338mg	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	3.16% 0.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.52% 1.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley Malt flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	30% 0.27mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80.6mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	NA	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.14mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.18% 6.82g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Barley Malt flour vs Oranges with Peel :

• Barley malt flour has 2 times more Vitamin B3 and 1.2 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 74.5 times more Vitamin A, 1.9 times more Vitamin B1, 3.3 times more Vitamin B5, 4.5 times more Vitamin B9 and 678.1 times more Vitamin C than Barley malt flour.
• Both Barley malt flour and Raw Oranges with Peel have similar amounts of Vitamin B2 per 300 kcal.
• Both Barley malt flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Barley Malt flour vs Oranges with Peel :

• Barley malt flour has 1.2 times more Magnesium, 2.4 times more Phosphorus, 9.4 times more Selenium and 3.3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 10.8 times more Calcium, 5 times more Potassium and 57.4 times more Water than Barley malt flour.
• Both Barley malt flour and Raw Oranges with Peel have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Barley malt flour has 3.4 times more Omega 6 and 1.4 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3.6 times more Fiber than Barley malt flour.
• Both Barley malt flour and Raw Oranges with Peel have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Barley malt flour as well as Raw Oranges with Peel have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.