Comparing Nutrients in 7 ounces Barley flour VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Barley flour	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	23.6% 685kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	112% 145g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	7.1% 5.16g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	52.7% 20g	52.7% 20g	38g per day for Men 19-50 years
Protein	37.2% 21g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Barley flour	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	99% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	42.7% 0.56mg	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	29.3% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	94% 0.85mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	89.2% 2.05mg	193% 4.45mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	250% 138μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.47% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS 51% whole wheat Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Barley flour versus 7 oz of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Barley flour vs 51% whole wheat Pasta:

• 7 ounces of Barley flour have 1.4 times more Vitamin B6 and 3.4 times more Vitamin E than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 5.5 times more Vitamin B5 and 7.4 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and 51% whole wheat Pasta provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Barley flour or meal as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Barley flour vs 51% whole wheat Pasta:

• 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.2 times more Manganese and 1.8 times more Selenium than Barley flour or meal.
• Both Barley flour and 51% whole wheat Pasta contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Barley flour have 1.2 times more Omega 3 than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.7 times more Fat, 3.3 times more Sugars and 1.3 times more Protein than Barley flour or meal.
• Both Barley flour and 51% whole wheat Pasta offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per seven ounces.