Comparing Nutrients in 500 calories Barley flour VS 51% whole wheat Pasta

Weight per 500 calories

• Barley flour: 145g
• 51% whole wheat Pasta: 138g

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

Discover which food has more nutrients per 500 calories - Barley flour or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Barley flour	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	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	5.35% 0.086g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	7.03% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	77.7% 101g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	4.95% 3.6g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	38.5% 14.6g	36.7% 14g	38g per day for Men 19-50 years
Protein	27% 15.2g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Barley flour	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	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	29.7% 0.39mg	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	20.4% 81.5μg	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	1.57% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	1.04% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	4.64% 46.4mg	3.73% 37.3mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	65.4% 0.59mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	34.2% 144mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	135% 3.1mg	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	56.6% 396mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	99% 54.6μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.8mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.33% 12.2g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 500 calories - Barley flour or 51% whole wheat Pasta?

Lets compare vitamin content per 500 calories of Barley flour vs 51% whole wheat Pasta:

• 500 calories of Barley flour have 1.5 times more Vitamin B6 than 51% whole wheat Pasta.
• While 500 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.6 times more Vitamin B2, 5.3 times more Vitamin B5 and 7 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and 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 Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Barley flour vs 51% whole wheat Pasta:

• 500 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.1 times more Manganese and 1.8 times more Selenium than Barley flour or meal.
• Both Barley flour and 51% whole wheat Pasta contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 500 calories.
• Both Barley flour or meal as well as Dry 51% whole wheat Pasta with Unenriched Semolina lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Barley flour or meal and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of macro-nutrients per 500 kcal
• Both Barley flour and 51% whole wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Barley flour or meal as well as Dry 51% whole wheat Pasta with Unenriched Semolina provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.