Comparing Nutrients in 5 ounces Roasted Almonds VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Barley flour	12%	4%	84%

Macro Nutrients

	Roasted Almonds	Barley flour	Recommended Dietary Allowance
Energy	29.2% 848kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	81.3% 106g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	53% 29.7g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Barley flour	Recommended Dietary Allowance
Calcium	38% 380mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Barley flour per 5 oz

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

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

• 5 ounces of Roasted Almonds have 10.5 times more Vitamin B2, 2.2 times more Vitamin B5, 6.9 times more Vitamin B9 and 41.9 times more Vitamin E than Barley flour.
• While 5 oz of Barley flour or meal contain 4.8 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.9 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Roasted Almonds have 8.4 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Zinc than Barley flour.
• While 5 oz of Barley flour or meal contain 18.9 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.7 times more Energy, 32.8 times more Fat, 12.2 times more Saturated Fat, 18.6 times more Omega 6, 6.1 times more Sugars and 2 times more Protein than Barley flour.
• While 5 oz of Barley flour or meal contain 7.7 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Barley flour offer comparable quantities of Fiber per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3