Comparing Nutrients in 7 ounces Raw Pearled Barley VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Raw Pearled Barley	Brazilnuts	Recommended Dietary Allowance
Energy	24% 699kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	6.38% 4.62g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	81.5% 31g	39% 15g	38g per day for Men 19-50 years
Protein	35% 19.7g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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

	Raw Pearled Barley	Brazilnuts	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	6917% 3804μg	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	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Pearled Barley VS Brazilnuts per 7 oz

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

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

• 7 ounces of Raw Pearled Barley have 3.3 times more Vitamin B2, 15.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.2 times more Vitamin B1 and 282.5 times more Vitamin E than Raw Pearled Barley.
• Both Raw Pearled Barley and Brazilnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Raw Pearled Barley have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Pearled Barley as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 oz of Dried Brazilnuts contain 5.5 times more Calcium, 4.2 times more Copper, 4.8 times more Magnesium, 3.3 times more Phosphorus, 2.4 times more Potassium, 50.8 times more Selenium and 1.9 times more Zinc than Raw Pearled Barley.
• Both Raw Pearled Barley and Brazilnuts contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Pearled Barley have 1.5 times more Omega 3, 6.6 times more Carbohydrate and 2.1 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.9 times more Energy, 57.8 times more Fat, 66.1 times more Saturated Fat, 48.2 times more Omega 6, 2.9 times more Sugars and 1.4 times more Protein than Raw Pearled Barley.