Comparing Nutrients in 7 ounces Barley flour VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Energy	23.6% 685kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	108% 140g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	21.5% 15.6g	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	0.3% 0.22g	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	% 1.23g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	52.7% 20g	58% 22g	38g per day for Men 19-50 years
Protein	37.2% 21g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	39.5% 0.51mg	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	NA	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	0% 0mg	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	8.07% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Raw Kamut	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	112% 1mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	89.2% 2.05mg	236% 5.43mg	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	294% 162μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Raw Kamut per 7 oz

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

Lets compare vitamin content per 7 ounces of Barley flour vs Raw Kamut:

• 7 ounces of Barley flour have 1.5 times more Vitamin B6 than Raw Kamut.
• While 7 oz of Uncooked Khorasan Wheat contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 6.5 times more Vitamin B5 than Barley flour or meal.
• Both Barley flour and Raw Kamut provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• Both Barley flour or meal as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Barley flour vs Raw Kamut:

• 7 ounces of Barley flour have 1.5 times more Calcium than Raw Kamut.
• While 7 oz of Uncooked Khorasan Wheat contain 1.5 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 1.3 times more Potassium, 2.2 times more Selenium and 1.8 times more Zinc than Barley flour or meal.
• Both Barley flour and Raw Kamut contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Barley flour have 1.6 times more Omega 3 and 1.2 times more Omega 6 than Raw Kamut.
• While 7 oz of Uncooked Khorasan Wheat contain 1.3 times more Fat, 9.8 times more Sugars and 1.4 times more Protein than Barley flour or meal.
• Both Barley flour and Raw Kamut offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.