Comparing Nutrients in 5 ounces Barley flour VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Barley flour	Carrots	Recommended Dietary Allowance
Energy	17% 489kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	37.7% 14.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	26.6% 15g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.7% 0.52mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.9mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	40.7% 12.2μg	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	6.73% 27μg	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	9.3% 8.36mg	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	5.4% 0.81mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	47.5% 3.8mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	8.8% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	181% 81.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60% 420mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Barley flour vs Carrots:

• Barley flour or meal has 5.6 times more Vitamin B1, 2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.9 times more Vitamin B6 and 3.9 times more Vitamin B7 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.9 times more Vitamin B5, 2.4 times more Vitamin B9, more Vitamin C and 6 times more Vitamin K than Barley flour or meal.
• Both Barley flour or meal and Raw Carrots have similar amounts of Vitamin E per 5 oz.
• Both Barley flour or meal as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Barley flour vs Carrots:

• Barley flour or meal has 7.6 times more Copper, 8.9 times more Iron, 8 times more Magnesium, 7.2 times more Manganese, 8.5 times more Phosphorus, 377 times more Selenium and 8.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 17.3 times more Sodium and 7.3 times more Water than Barley flour or meal.
• Both Barley flour or meal and Raw Carrots have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Barley flour or meal has 8.4 times more Energy, 6.7 times more Fat, 10.5 times more Saturated Fat, 38.5 times more Omega 3, 7 times more Omega 6, 7.8 times more Carbohydrate, 3.6 times more Fiber and 11.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.9 times more Sugars than Barley flour or meal.
• Both Barley flour or meal as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.