Comparing Nutrients in 500 calories Pearled Barley VS Almonds

Weight per 500 calories

• Pearled Barley: 407g
• Almonds: 86.4g

Almonds have 4.7 times more energy per unit of mass than Cooked Pearled Barley, which is very high in comparison to other foods. Pearled Barley having average energy density.

Which food has more nutrients per 500 calories - Pearled Barley or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Pearled Barley	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.34% 0.085g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	40.7% 15.4g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.3% 65μg	9.5% 38μg	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	0.27% 0.041mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Almonds	Recommended Dietary Allowance
Calcium	4.47% 44.7mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	99% 0.89mg	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	67.6% 5.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.4mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	45.8% 1.05mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.4% 220mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	7.56% 280g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pearled Barley vs Almonds:

• Cooked Pearled Barley has 1.9 times more Vitamin B1, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Almonds.
• While Almonds contain 3.9 times more Vitamin B2 and 544.5 times more Vitamin E than Cooked Pearled Barley.
• Both Cooked Pearled Barley as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Pearled Barley vs Almonds:

• Cooked Pearled Barley has 1.7 times more Iron, 9.9 times more Selenium, 1.2 times more Zinc and 73.4 times more Water than Almonds.
• While Almonds contain 5.2 times more Calcium, 2.1 times more Copper, 2.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus and 1.7 times more Potassium than Cooked Pearled Barley.

Comparison of macro-nutrients per 500 calories:

• Cooked Pearled Barley has 33 times more Omega 3, 6.2 times more Carbohydrate and 1.4 times more Fiber than Almonds.
• While Almonds contain 24.1 times more Fat, 8.7 times more Saturated Fat, 13.6 times more Omega 6, 3.3 times more Sugars and 2 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Almonds have similar amounts of Energy per 500 kcal.
• Both Cooked Pearled Barley as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.