Comparing Nutrients in 300 calories Wheat Bread Flour VS Barley flour

Weight per 300 calories

• Wheat Bread Flour: 83g
• Barley flour: 87g

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

Which food has more nutrients per 300 calories - Wheat Bread Flour or Barley flour?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bread Flour	14%	4%	82%
Barley flour	12%	4%	84%

Macro Nutrients

	Wheat Bread Flour	Barley flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	50% 64.8g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	0.96% 0.7g	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	5.25% 2g	23% 8.8g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Wheat Bread Flour	Barley flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.54% 0.066mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.28% 0.36mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.37% 0.031mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	25% 7.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.86% 27.4μg	1.74% 6.96μg	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	2.2% 0.33mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bread Flour	Barley flour	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	33% 0.3mg	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	9.35% 0.75mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	4.95% 20.8mg	20% 83.5mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	39% 0.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	111% 50μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.5% 80.6mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	2.44% 83mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	0.23% 3.48mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Wheat Bread Flour vs Barley flour:

• Wheat Bread Flour has 2.9 times more Vitamin B5 and 3.9 times more Vitamin B9 than Barley flour or meal.
• While Barley flour or meal contains 4.8 times more Vitamin B1, 2 times more Vitamin B2, 6.6 times more Vitamin B3, 11.2 times more Vitamin B6 and 1.5 times more Vitamin E than Wheat Bread Flour.
• Both Wheat Bread Flour as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Wheat Bread Flour vs Barley flour:

• Barley flour or meal contains 2 times more Copper, 3.1 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 3.2 times more Potassium and 2.5 times more Zinc than Wheat Bread Flour.
• Both Wheat Bread Flour and Barley flour or meal have similar amounts of Selenium per 300 kcal.
• Both Wheat Bread Flour as well as Barley flour or meal have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Barley flour or meal contains 1.9 times more Omega 3 and 4.4 times more Fiber than Wheat Bread Flour.
• Both Wheat Bread Flour and Barley flour or meal have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Wheat Bread Flour as well as Barley flour or meal have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.