Comparing Nutrients in 5 ounces Barley flour VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17% 489kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	1.66% 1.2g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	37.7% 14.3g	17% 6.52g	38g per day for Men 19-50 years
Protein	26.6% 15g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.7% 0.52mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.9mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	10.6% 0.14mg	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	7.1% 28.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	0.94% 0.14mg	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	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	31.3% 0.28mg	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	29.2% 2.34mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	63.6% 1.46mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Cooked 51% Whole Wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Barley flour versus 5 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Barley flour vs Cooked 51% Whole Wheat Pasta:

• 5 ounces of Barley flour have 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 4.1 times more Vitamin B6 and 5.7 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Barley flour vs Cooked 51% Whole Wheat Pasta:

• 5 ounces of Barley flour have 2.7 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 2.7 times more Phosphorus, 4 times more Potassium and 1.8 times more Zinc than Cooked 51% Whole Wheat Pasta.
• Both Barley flour and Cooked 51% Whole Wheat Pasta contain similar levels of Manganese and Selenium per five ounces.
• 5 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Barley flour have 2.2 times more Energy, 2 times more Omega 3, 1.3 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Cooked 51% Whole Wheat Pasta.