Comparing Nutrients in 7 ounces Barley flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Barley flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23.6% 685kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	27% 35g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	52.7% 20g	55% 21g	38g per day for Men 19-50 years
Protein	37.2% 21g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	13.4% 53.6μg	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	7.54% 1.13mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	211% 1.9mg	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% 5.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	89.2% 2.05mg	212% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	253% 114μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84% 587mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Barley flour versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Barley flour vs Oil Roasted Almonds:

• 7 ounces of Barley flour have 4 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.4 times more Vitamin B6 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 6.9 times more Vitamin B2, 1.6 times more Vitamin B5, 3.4 times more Vitamin B9 and 45.6 times more Vitamin E than Barley flour or meal.
• Both Barley flour or meal as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Barley flour vs Oil Roasted Almonds:

• 7 ounces of Barley flour have 9.2 times more Selenium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 9.1 times more Calcium, 2.8 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Barley flour or meal.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Barley flour have more Omega 3 and 4.2 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.8 times more Energy, 34.5 times more Fat, 12.6 times more Saturated Fat, 19.5 times more Omega 6, 5.7 times more Sugars and 2 times more Protein than Barley flour or meal.
• Both Barley flour and Oil Roasted Almonds offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3