Comparing Nutrients in 5 ounces Raw Pearled Barley VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Raw Pearled Barley	Pearled Barley	Recommended Dietary Allowance
Energy	17.2% 499kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	30.8% 40g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	0.55% 0.4g	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	58% 22g	14% 5.4g	38g per day for Men 19-50 years
Protein	25% 14g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Pearled Barley	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	18.3% 2.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	5.67% 22.7μg	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	0.19% 0.028mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Pearled Barley	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	16.5% 0.15mg	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	44.3% 3.54mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.87mg	16% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.8% 313mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	2.64% 98g	3700g per day for Men 19-50 years

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

• Raw Pearled Barley has 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.8 times more Vitamin K than Cooked Pearled Barley.
• Both Raw Pearled Barley as well as Cooked Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Raw Pearled Barley vs Pearled Barley:

• Raw Pearled Barley has 2.6 times more Calcium, 4 times more Copper, 1.9 times more Iron, 3.6 times more Magnesium, 5.1 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium, 4.4 times more Selenium and 2.6 times more Zinc than Cooked Pearled Barley.
• While Cooked Pearled Barley contains 6.8 times more Water than Raw Pearled Barley.

Comparison of macro-nutrients per 5 ounces:

• Raw Pearled Barley has 2.9 times more Energy, 2.6 times more Fat, 2.6 times more Omega 3, 2.6 times more Omega 6, 2.8 times more Carbohydrate, 2.9 times more Sugars, 4.1 times more Fiber and 4.4 times more Protein than Cooked Pearled Barley.
• Both Raw Pearled Barley as well as Cooked Pearled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.