Comparing Nutrients in 5 ounces Barley flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Barley flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	17% 489kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37.7% 14.3g	NA	38g per day for Men 19-50 years
Protein	26.6% 15g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.9mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Barley flour versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Barley flour have 1.2 times more Vitamin B1 and 7.1 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.3 times more Vitamin B2, 6.4 times more Vitamin B5, 1.7 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Barley flour or meal.
• 5 ounces of Barley flour have insufficient amounts of Vitamin C
• Both Barley flour or meal as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Barley flour vs Dried Beechnuts:

• 5 ounces of Barley flour have 32 times more Calcium, more Magnesium, more Phosphorus and 5.6 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2 times more Copper, 1.3 times more Manganese, 3.3 times more Potassium and 9.5 times more Sodium than Barley flour or meal.
• Both Barley flour and Dried Beechnuts contain similar levels of Iron per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Barley flour have 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Energy, 31.3 times more Fat, 17.1 times more Saturated Fat, 22.1 times more Omega 3 and 26.5 times more Omega 6 than Barley flour or meal.