Comparing Nutrients in 5 ounces Roasted Almonds VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Roasted Almonds	Pearled Barley	Recommended Dietary Allowance
Energy	29.2% 848kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	30.8% 40g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	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	14% 5.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pearled Barley	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	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	18.3% 2.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pearled Barley	Recommended Dietary Allowance
Calcium	38% 380mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pearled Barley per 5 oz

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

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

• 5 ounces of Roasted Almonds have 19.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B9 and 2390 times more Vitamin E than Pearled Barley.
• Both Roasted Almonds and Pearled Barley provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Pearled Barley have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cooked Pearled Barley 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 Pearled Barley:

• 5 ounces of Roasted Almonds have 24.4 times more Calcium, 10.5 times more Copper, 2.8 times more Iron, 12.7 times more Magnesium, 8.6 times more Manganese, 8.7 times more Phosphorus, 7.7 times more Potassium and 4 times more Zinc than Pearled Barley.
• While 5 oz of Cooked Pearled Barley contain 4.3 times more Selenium than Dry Roasted Almonds.
• 5 ounces of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 4.9 times more Energy, 119.4 times more Fat, 44 times more Saturated Fat, 67.1 times more Omega 6, 17.4 times more Sugars, 2.9 times more Fiber and 9.3 times more Protein than Pearled Barley.
• While 5 oz of Cooked Pearled Barley contain 1.3 times more Carbohydrate than Dry Roasted Almonds.
• 5 ounces of Pearled Barley provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cooked Pearled Barley provide inadequate amounts of Omega 3 in five ounces.