Comparing Nutrients in 5 ounces Barley flour VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Energy	17% 489kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	4.78% 0.81g	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	77% 100g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	15.3% 11g	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	0.22% 0.16g	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	% 0.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.78g	g per day for Men 19-50 years
Fiber	37.7% 14.3g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	26.6% 15g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.7% 0.52mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.9mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	28.2% 0.37mg	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	NA	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	0% 0mg	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	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	79.7% 0.72mg	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	66.8% 5.34mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	169% 3.88mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.42% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Raw Kamut per 5 oz

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

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

• 5 ounces of Barley flour have 1.5 times more Vitamin B6 than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 6.5 times more Vitamin B5 than Barley flour or meal.
• Both Barley flour and Raw Kamut provide similar amounts of Vitamin B3 and Vitamin E per five ounces.
• Both Barley flour or meal as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Barley flour vs Raw Kamut:

• 5 ounces of Barley flour have 1.5 times more Calcium than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 1.5 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 1.3 times more Potassium, 2.2 times more Selenium and 1.8 times more Zinc than Barley flour or meal.
• Both Barley flour and Raw Kamut contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Barley flour have 1.6 times more Omega 3 and 1.2 times more Omega 6 than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 1.3 times more Fat, 9.8 times more Sugars and 1.4 times more Protein than Barley flour or meal.
• Both Barley flour and Raw Kamut offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.