Comparing Nutrients in 7 ounces Raw Pearled Barley VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Raw Pearled Barley	Pearled Barley	Recommended Dietary Allowance
Energy	24% 699kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	43% 56g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	0.77% 0.56g	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	81.5% 31g	20% 7.54g	38g per day for Men 19-50 years
Protein	35% 19.7g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Pearled Barley	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	17.6% 0.23mg	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	11.4% 45.6μg	7.94% 31.8μg	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	0.26% 0.04mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Pearled Barley	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	23% 0.21mg	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	62% 4.96mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	22.3% 0.51mg	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	62.7% 439mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.7% 137g	3700g per day for Men 19-50 years

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

• Raw Pearled Barley has 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.8 times more Vitamin K than Cooked Pearled Barley.
• Both Raw Pearled Barley as well as Cooked Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Raw Pearled Barley vs Pearled Barley:

• Raw Pearled Barley has 2.6 times more Calcium, 4 times more Copper, 1.9 times more Iron, 3.6 times more Magnesium, 5.1 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium, 4.4 times more Selenium and 2.6 times more Zinc than Cooked Pearled Barley.
• While Cooked Pearled Barley contains 6.8 times more Water than Raw Pearled Barley.

Comparison of macro-nutrients per 7 ounces:

• Raw Pearled Barley has 2.9 times more Energy, 2.6 times more Fat, 2.6 times more Omega 3, 2.6 times more Omega 6, 2.8 times more Carbohydrate, 2.9 times more Sugars, 4.1 times more Fiber and 4.4 times more Protein than Cooked Pearled Barley.
• Both Raw Pearled Barley as well as Cooked Pearled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.