Comparing Nutrients in 5 ounces Blanched Almonds VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Barley flour	12%	4%	84%

Macro Nutrients

	Blanched Almonds	Barley flour	Recommended Dietary Allowance
Energy	29% 836kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	81.3% 106g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	1.56% 1.13g	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	0% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	54% 30.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Barley flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40.7% 12.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	2.83% 11.3μg	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	224% 33.7mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Barley flour	Recommended Dietary Allowance
Calcium	33.5% 335mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	54% 0.49mg	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	58% 4.65mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	63.7% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	181% 81.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Barley flour:

• Blanched Almonds have 6.2 times more Vitamin B2, 2.2 times more Vitamin B5, 6.1 times more Vitamin B9 and 41.7 times more Vitamin E than Barley flour or meal.
• While Barley flour or meal contains 1.9 times more Vitamin B1, 1.8 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Barley flour:

• Blanched Almonds have 7.4 times more Calcium, 3 times more Copper, 1.2 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 4.8 times more Sodium and 1.5 times more Zinc than Barley flour or meal.
• While Barley flour or meal contains 11.8 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.7 times more Energy, 32.8 times more Fat, 11.8 times more Saturated Fat, 17.8 times more Omega 6, 5.8 times more Sugars and 2 times more Protein than Barley flour or meal.
• While Barley flour or meal contains 19.3 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Barley flour or meal have similar amounts of Fiber per 5 oz.
• Both Blanched Almonds as well as Barley flour or meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.