Comparing Nutrients in 500 calories Barley flour VS Cooked 51% Whole Wheat Pasta

Weight per 500 calories

• Barley flour: 145g
• Cooked 51% Whole Wheat Pasta: 315g

Barley flour has 2.2 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 500 calories - Barley flour or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	7.67% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	76.2% 99g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	3.7% 2.67g	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	0.3% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.63g	g per day for Men 19-50 years
Fiber	38.5% 14.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	27% 15.2g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Cooked 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	44.7% 0.54mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	56.7% 9.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	41.6% 12.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.9% 11.6μg	15.7% 63μg	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	5.5% 0.83mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	4.64% 46.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	69.5% 0.63mg	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	48.6% 3.9mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	141% 3.25mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.3% 429mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	99% 54.6μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.8mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	5.16% 191g	3700g per day for Men 19-50 years

Barley Flour VS Cooked 51% Whole Wheat Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Barley flour or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 500 calories of Barley flour vs Cooked 51% Whole Wheat Pasta:

• 500 calories of Barley flour have 1.9 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2 times more Vitamin B2, 3.4 times more Vitamin B5 and 5.4 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Barley flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Barley flour or meal as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Barley flour vs Cooked 51% Whole Wheat Pasta:

• 500 calories of Barley flour have 1.2 times more Phosphorus and 1.8 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.3 times more Copper, 1.3 times more Iron, 2.2 times more Manganese and 2 times more Selenium than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta contain similar levels of Magnesium and Zinc per 500 calories.
• 500 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Barley flour or meal as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.7 times more Omega 6 than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Barley flour provide inadequate amounts of Omega 6
• Both Barley flour or meal as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 500 calories.