Comparing Nutrients in 5 ounces Barley flour VS Dry Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	Barley flour	Dry Rice Noodles	Recommended Dietary Allowance
Energy	17% 489kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	1.03% 0.18g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	0.23% 0.17g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	26.6% 15g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Dry Rice Noodles	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	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.9mg	1.96% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	1.64% 0.021mg	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	1.06% 4.25μg	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	1.04% 0.16mg	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	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	12.3% 0.11mg	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	12.4% 0.99mg	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	30.7% 0.71mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Barley flour vs Dry Rice Noodles:

• Barley flour or meal has 11.9 times more Vitamin B1, 6.7 times more Vitamin B2, 28.4 times more Vitamin B3, 2.8 times more Vitamin B5, 26.4 times more Vitamin B6, 2.7 times more Vitamin B9, 5.2 times more Vitamin E and more Vitamin K than Dry Rice Noodles.
• Both Barley flour or meal as well as Dry Rice Noodles 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 Dry Rice Noodles:

• Barley flour or meal has 1.8 times more Calcium, 4.4 times more Copper, 3.8 times more Iron, 8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 10.3 times more Potassium, 2.5 times more Selenium and 2.7 times more Zinc than Dry Rice Noodles.
• While Dry Rice Noodles contain 45.5 times more Sodium than Barley flour or meal.

Comparison of macro-nutrients per 5 ounces:

• Barley flour or meal has 2.9 times more Fat, 2.2 times more Saturated Fat, 3 times more Omega 3, 5.6 times more Omega 6, 6.7 times more Sugars, 6.3 times more Fiber and 1.8 times more Protein than Dry Rice Noodles.
• Both Barley flour or meal and Dry Rice Noodles have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Barley flour or meal as well as Dry Rice Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.