Comparing Nutrients in 500 calories Oat Flour VS Barley flour

Weight per 500 calories

• Oat Flour: 124g
• Barley flour: 145g

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

Discover which food has more nutrients per 500 calories - Oat Flour or Barley flour?

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Barley flour	12%	4%	84%

Macro Nutrients

	Oat Flour	Barley flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	11.2% 0.18g	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	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	62.5% 81.3g	83% 108g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	21% 8.04g	38.5% 14.6g	38g per day for Men 19-50 years
Protein	32.4% 18g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Oat 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	71.4% 0.86mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.98% 0.25mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	9.9% 39.6μg	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	5.78% 0.87mg	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.96μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Barley flour	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.64% 46.4mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	62% 4.95mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	80% 559mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	99% 54.6μg	55μg per day for Men 19-50 years
Sodium	1.57% 23.5mg	0.39% 5.8mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.47% 17.6g	3700g per day for Men 19-50 years

Oat Flour VS Barley Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oat Flour or Barley flour?

Lets compare vitamin content per 500 calories of Oat Flour vs Barley flour:

• 500 calories of Oat Flour have 1.6 times more Vitamin B1 than Barley flour.
• While 500 kcal of Barley flour or meal contain 5 times more Vitamin B3 and 3.7 times more Vitamin B6 than Partially Debranned Oat Flour.
• Both Oat Flour and Barley flour provide similar amounts of Vitamin B2 per 500 calories.
• Both Partially Debranned Oat Flour as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oat Flour vs Barley flour:

• 500 calories of Oat Flour have 1.3 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Barley flour.
• While 500 kcal of Barley flour or meal contain 1.3 times more Selenium than Partially Debranned Oat Flour.
• Both Oat Flour and Barley flour contain similar levels of Copper and Potassium per 500 calories.
• Both Partially Debranned Oat Flour as well as Barley flour or meal lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Flour have 4.9 times more Fat, 1.6 times more Omega 3 and 3.9 times more Omega 6 than Barley flour.
• While 500 kcal of Barley flour or meal contain 1.3 times more Carbohydrate and 1.8 times more Fiber than Partially Debranned Oat Flour.
• Both Oat Flour and Barley flour offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Barley flour provide inadequate amounts of Omega 3 and Omega 6