Comparing Nutrients in 7 ounces Pearled Barley VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Potato Skin	17%	1%	82%

Macro Nutrients

	Pearled Barley	Potato Skin	Recommended Dietary Allowance
Energy	8.4% 244kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	19% 24.7g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	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	20% 7.54g	13% 4.96g	38g per day for Men 19-50 years
Protein	8% 4.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	36.5% 0.47mg	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	7.94% 31.8μg	8.43% 33.7μg	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	25% 22.6mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Potato Skin	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	93% 0.84mg	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	33% 2.64mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	52% 1.2mg	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	15.3% 107mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Pearled Barley VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Pearled Barley versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pearled Barley vs Potato Skin:

• 7 ounces of Pearled Barley have 4 times more Vitamin B1, 1.6 times more Vitamin B2 and 2 times more Vitamin B3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.2 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Cooked Pearled Barley.
• Both Pearled Barley and Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Pearled Barley have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Cooked Pearled Barley as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pearled Barley vs Potato Skin:

• 7 ounces of Pearled Barley have 1.4 times more Phosphorus, 28.7 times more Selenium and 2.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.7 times more Calcium, 4 times more Copper, 2.4 times more Iron, 2.3 times more Manganese and 4.4 times more Potassium than Cooked Pearled Barley.
• Both Pearled Barley and Potato Skin contain similar levels of Magnesium per seven ounces.
• 7 ounces of Pearled Barley lack sufficient amounts of Calcium
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pearled Barley have 2.1 times more Energy, 2.3 times more Carbohydrate and 1.5 times more Fiber than Potato Skin.
• Both Pearled Barley and Potato Skin offer comparable quantities of Protein per seven ounces.
• Both Cooked Pearled Barley as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.