Comparing Nutrients in 7 ounces Barley Malt flour VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Barley Malt flour	Cooked Quinoa	Recommended Dietary Allowance
Energy	24.7% 716kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	120% 155g	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	37% 14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	1.32% 1.2mg	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 Malt flour	Cooked Quinoa	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	117% 9.35mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	54.4% 1.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	86% 601mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	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	1.46% 22mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley Malt flour VS Cooked Quinoa per 7 oz

Compare the macro and micronutrient content in 7 oz of Barley Malt 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 Malt flour vs Cooked Quinoa:

• 7 ounces of Barley Malt flour have 2.9 times more Vitamin B1, 2.8 times more Vitamin B2, 13.7 times more Vitamin B3 and 5.3 times more Vitamin B6 than Cooked Quinoa.
• Both Barley Malt flour and Cooked Quinoa provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• Both Barley malt flour 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 Malt flour vs Cooked Quinoa:

• 7 ounces of Barley Malt flour have 2.2 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 13.5 times more Selenium and 1.9 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 Malt flour have 3 times more Energy, 3.7 times more Carbohydrate, 2.5 times more Fiber and 2.3 times more Protein than Cooked Quinoa.
• Both Barley Malt flour and Cooked Quinoa offer comparable quantities of Omega 3 and Omega 6 per seven ounces.