Comparing Nutrients in 500 calories Roasted Almonds VS Barley flour

Weight per 500 calories

• Roasted Almonds: 83.6g
• Barley flour: 145g

Roasted Almonds have 1.7 times more energy per 100g than Barley flour. It has very high energy density when compared to other foods. Barley flour or meal having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Barley flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Barley flour	12%	4%	84%

Macro Nutrients

	Roasted Almonds	Barley flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	83% 108g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	1.6% 1.16g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	38.5% 14.6g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	5.37% 0.064mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	41.6% 12.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.5% 46μg	2.9% 11.6μg	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	133% 20mg	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Barley flour	Recommended Dietary Allowance
Calcium	22.4% 224mg	4.64% 46.4mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	55.2% 0.5mg	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	39% 3.1mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	65% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56.3% 394mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	99% 54.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.39% 5.8mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.47% 17.6g	3700g per day for Men 19-50 years

Roasted Almonds VS Barley Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Barley flour?

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

• 500 calories of Roasted Almonds have 6.1 times more Vitamin B2, 4 times more Vitamin B9 and 24.2 times more Vitamin E than Barley flour.
• While 500 kcal of Barley flour or meal contain 8.3 times more Vitamin B1, 3 times more Vitamin B3 and 5 times more Vitamin B6 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• 500 calories of Barley flour have insufficient amounts of Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Barley flour:

• 500 calories of Roasted Almonds have 4.8 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium, 1.2 times more Manganese and 1.3 times more Potassium than Barley flour.
• While 500 kcal of Barley flour or meal contain 32.7 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Barley flour contain similar levels of Iron, Phosphorus and Zinc per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Barley flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 18.9 times more Fat, 7 times more Saturated Fat and 10.7 times more Omega 6 than Barley flour.
• While 500 kcal of Barley flour or meal contain 6.1 times more Carbohydrate and 1.6 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Barley flour offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Barley flour provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Barley flour or meal provide inadequate amounts of Omega 3 in 500 calories.