Comparing Nutrients in 7 ounces Barley flour VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Barley flour	Cooked Quinoa	Recommended Dietary Allowance
Energy	23.6% 685kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	2.4% 1.73g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	37.2% 21g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Cooked Quinoa	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	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	18.8% 0.24mg	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	21% 83.3μg	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	7.54% 1.13mg	8.33% 1.25mg	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	Cooked Quinoa	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	42.3% 0.38mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	89.2% 2.05mg	54.4% 1.25mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Cooked Quinoa per 7 oz

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

Lets compare vitamin content per 7 ounces of Barley flour vs Cooked Quinoa:

• 7 ounces of Barley flour have 3.5 times more Vitamin B1, 15.2 times more Vitamin B3 and 3.2 times more Vitamin B6 than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 5.3 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and Cooked Quinoa provide similar amounts of Vitamin B2 and Vitamin E per seven ounces.
• Both Barley flour or meal as well as Cooked Quinoa 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 Cooked Quinoa:

• 7 ounces of Barley flour have 1.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium, 13.5 times more Selenium and 1.8 times more Zinc than Cooked Quinoa.
• 7 ounces of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Barley flour have 2.9 times more Energy, 3.5 times more Carbohydrate, 3.6 times more Fiber and 2.4 times more Protein than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 1.4 times more Omega 6 than Barley flour or meal.
• Both Barley flour and Cooked Quinoa offer comparable quantities of Omega 3 per seven ounces.