Comparing Nutrients in 5 ounces Barley flour VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Barley flour	Roasted Almonds	Recommended Dietary Allowance
Energy	17% 489kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	37.7% 14.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	26.6% 15g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.7% 0.52mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.9mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	40.7% 12.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	19.5% 78μg	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	5.4% 0.81mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	173% 1.56mg	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	47.5% 3.8mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Barley flour or meal has 4.8 times more Vitamin B1, 1.7 times more Vitamin B3, 2.9 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.5 times more Vitamin B2, 2.2 times more Vitamin B5, 6.9 times more Vitamin B9 and 41.9 times more Vitamin E than Barley flour or meal.
• Both Barley flour or meal as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Barley flour vs Roasted Almonds:

• Barley flour or meal has 18.9 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.4 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Zinc than Barley flour or meal.

Comparison of macro-nutrients per 5 ounces:

• Barley flour or meal has 7.7 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 32.8 times more Fat, 12.2 times more Saturated Fat, 18.6 times more Omega 6, 6.1 times more Sugars and 2 times more Protein than Barley flour or meal.
• Both Barley flour or meal and Dry Roasted Almonds have similar amounts of Fiber per 5 oz.
• Both Barley flour or meal as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.