Comparing Nutrients in 7 ounces Barley flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Barley flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	23.6% 685kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	NA	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	52.7% 20g	NA	38g per day for Men 19-50 years
Protein	37.2% 21g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	89.2% 2.05mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Barley flour vs Dried Beechnuts:

• 7 ounces of Barley flour have 1.2 times more Vitamin B1 and 7.1 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.3 times more Vitamin B2, 6.4 times more Vitamin B5, 1.7 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Barley flour or meal.
• 7 ounces of Barley flour have insufficient amounts of Vitamin C
• Both Barley flour or meal as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Barley flour vs Dried Beechnuts:

• 7 ounces of Barley flour have 32 times more Calcium, more Magnesium, more Phosphorus and 5.6 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2 times more Copper, 1.3 times more Manganese, 3.3 times more Potassium and 9.5 times more Sodium than Barley flour or meal.
• Both Barley flour and Dried Beechnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Barley flour have 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Energy, 31.3 times more Fat, 17.1 times more Saturated Fat, 22.1 times more Omega 3 and 26.5 times more Omega 6 than Barley flour or meal.